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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
5 sets of 1 x squat snatch (from floor) + 1 x hang squat snatch (below knees) + 1 x hang squat snatch (above knees)
1-2 min rest between sets
Then with 80-85 % of the weight:
EMOM 5
4 x touch and go power snatch
B) Skill - Double unders
Use 5 min on the following exercises
EMOM 5 - version 1 (Two versions depending on your level)
Pick a number of double unders/single unders to do every minute (10-40 reps)
Comment: If you are challenged then do a combination of double unders and single unders. Use this EMOM to practice your double unders rather than many reps.
EMOM 5 - version 2 (RX)
6 burpees + 25 double unders
8 DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
6 HR push ups/HSPU
6 Ring rows/pull ups
8 DB OH squats
6 Burpee over DB
4 Pull ups/C2B
8 DB Clean & jerk
6 Push ups
2 Burpee Pull ups/Bar muscle up
Comment: Challenge yourself with the pull ups. Use a band if necessary.
D) PUMP
2-3 rounds
12 x Double DB shoulder press
12 x Double DB shoulder fly
1-2 min rest between sets
Comment: Do both exercises and then rest. Use a lighter weight for the shoulder fly.
Comment: Build up in weight over the 5 sets. Focus on technique rather than heavy weight.