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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
3 sets of: 3 x power snatch
3 sets of: 2 x power snatch
3 sets of: 1 x power snatch
1-2 min rest between sets and between the 3 parts
3 sets of 5 reps
1 min rest between sets.
Comment: RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
40-70 Single unders / Double Unders
10-12 Double DB clusters @2x10/15, Intermediate: @2x12,5/17,5 RX: @2x15/22,5
7-10 Double DB devils press @2x10/15, Intermediate: @2x12,5/17,5 RX: @2x15/22,5
15-20 Knee raises/knees to elbows/T2B
8-18 cal assault bike (pick a number of cal you can maintain all 3 times and which challenge you)
12-14 Double DB Hang clean & Jerk @2x10/15, Intermediate: @2x12,5/17,5 RX: @2x15/22,5
D) PUMP
3 rounds
8 x Double DB biceps curls
8 x Double DB Hammer curls
8 x Double DB Skull crushers
Max reps diamond push up
Rest 1 min between rounds
Comment: Do all 4 exercises before you rest for 1 min.
Comment: Build up over the sets. You can drop the weight between reps.