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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 Dislocations
10 x OH squat
10 x Sotts press
5 x Snatch deadlift
5 x Snatch pull
5 x Hip power snatch
5 x OH squat
A) Power snatch
Build to a heavy 4 rep of Power snatch
Rest as needed
With this weight do 3 sets of:
1 x snatch pull + 1 power snatch
Rest as needed.
B) Back squat w. tempo
4 sets of 5 reps back squat with 4 sec down
Rest 1-2 min between sets
Comment: Go 4 sec down and up as fast as possible. Do some warm up sets before you start and find a RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
* Start every round by doing 2 Wall Walks
Bar facing burpees
Deadlift @45/60 Intermediate: @60/80 RX: @70/100
Single unders/Double unders
Comment: Get as close to the wall as possible in wall walks.
16 x hip thrust w. barbell + 10 sec hold in top in the last rep
16 x KB front rack lunges + 30-60 sec KB front rack wall sit
Rest 90 sec between rounds
Comment: do all the exercises and then rest.
Comment: Build up over 4-6 sets until you have reached a heavy 4 rep. You can drop the weight between reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).