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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
10 x Front rack elbow lift
5 x Strict press
5 x Push press
5 x Front squat
5 sets of 3 reps pause back squat (3 sec in bottom)
2 min rest between sets
Comment: Do a few warm up sets and then use the same weight for all 5 sets. Pause for 3 sec in the bottom of your squat. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
10 x Kip swings
8 x Single leg box assisted kipping pull up
4 x Eccentric kipping pull ups
3-6 x (Banded) Kipping pull ups
Choose one of the exercises from above and pick a number to do for every min.
5 x Kipping hips to bar
5 x BMU on box
Rest as needed
Then
2-4 Bar muscle ups
Comment: Use a band if you are challenged. Choose only the bar muscle up drills if you master the pul l up.
12 Thrusters @25/40 Intermediate: @35/50 RX: @40/60
12 Ring rows/Pull ups
12/16 Cal bike erg
Comment: Build up in weight over the sets. Don’t drop the weight between reps. RIR 3-4 in push press. RIR= Reps in reserve (performed with a weight where you can do 3-4 more reps before failure).