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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
1-2 min rest between sets
1-2 min rest between sets
Comment: Dip = before you jump to your split position and press the bar up. You can add more weight, but focus on the pause and good technique.
4 sets of: 4 front squats + 4 back squats
2 min rest between sets
Comment: Go straight from front squat to back squat.
RIR 2 on the front squat. RIR= Reps in reserve (performed with a weight where you can do two more reps before failure).
Then with the same weight:
1 set of: 4 front squats + max reps back squat
2 rounds of
5 x 3 Kip swings + 1 kipping pull up
4 x 1-3 Kipping pull up with pause (2 sec at the top)
Rest as needed
Comment: Try to do the 3 kip swings + 1 pull up without jumping down between. Remember to push yourself actively back into a hollow.
5-10 Kipping pull ups
Comment: Use a band if you are challenged.
5 x 3 +1 Banded pulls into transition (low bar)(3 x pulls + 1 x transition)
5 x low bar muscle up
5 x Assisted low bar glide kip muscle up
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 pull up.
10 dumbbell snatches @10/15 RX: @15/22,5
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Comment: It's almost time for Open again. That is why we are now starting preparation and will include old Open workouts in the program in the coming weeks.
Comment: Do some warm up sets before the 4 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).