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MuscleFit Program is a fitness plan created by experienced coaches with science and health backgrounds. It focuses on strength, weightlifting, gymnastics, and conditioning.
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Today's program for your training
8 x Bear rolls
8+8 x Bottom up KB press
8+8 x One leg KB deadlift
8+8 x One arm KB overhead lunges (8 lunges for each arm)
5 x Snatch deadlift
5 x Muscle snatch (from hang)
5 x OH squat
5 x Snatch grip press behind neck
4 sets of: 2 x Hip power snatch + 2 x snatch balance
1-2 min rest between sets
Then with 110-115 % of the weight
EMOM 5:
1 x snatch pull + 1 x power snatch
B) Pistol squats
2 rounds of:
10-30 sec hold in the top of a pistol squat (each leg) - stand on one leg with the other leg in front of you.
10-30 sec hold in the bottom of a pistol squat (each leg) / 10 x Pistol squat hold with leg exchange
6+6 Tempo pistol squats on a box (4 sec down)
Rest as needed between rounds
Then
EMOM 4
6-10+6-10 x Pistol squat on a bench /pistol squats / pistol squats w. KB in front rack
(First do 6-10 reps on one leg and then 6-10 on the other)
Comment: If you are challenged in your pistol squat, try putting a plate under your heel.
Cal Assault bike
Burpees
Comment: If you are a guy then do 2 more cal assault bike (14-12-10-8-6-4-6-8-10-12-14) each round but the same amount of burpees (12-10-8-6-4-2-4-6-8-10-12).
D) PUMP
EMOM 6
1: 30 sec Biceps curls w. barbell
2: 30 sec strict shoulder press w. barbell
Comment: Use an empty barbell. Focus on high reps and light weight.
Comment: Do some warm up sets before you start and then build up over the 4 sets. Don’t drop the weight between reps.