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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
5+5 x Thoracic Rotation
10 x Shinbox twists
5 x Hindu stretch
5 x Jefferson curls
5 x Torso twist
8 x Front rack lunges
5 x Deadlift
Rest as needed
Then with 90 % of the weight do 3 sets of 1 rep deadlift
Rest 1-2 min between sets.
B1: Gorilla row
4 sets of 12 reps (total)
B2: KB push ups
4 sets of 8-12 reps
1 min rest between sets
Comment: Try to get your chest down between the KB’s. If you are challenged, do the push ups on your knees.
c) WOD
AMRAP 25
600 m row
60 Wall balls 14/20 lbs
500 m row
50 KB clean @12/16 Intermediate: @16/24 RX: @20/28
400 m row
40 Burpees
3 rounds
30-60 sec hang from the bar
10 GHD back extension
8 Ring rows w. rotation
Rest as needed
Comment: Build up over 4-6 sets until you have reached a heavy 2 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).