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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 3 rep of Power snatch
Rest as needed
Then with 110-115 % of the weight
4 sets of 6 snatch deadlift
Rest 1-2 min between sets
B) Back squat
5 sets of 5 reps of One and a half back squat
2 min rest between sets
Comment: Do some warm up sets and then do the 5 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
4 D-ball over box + burpee over box @40/70 Intermediate: @70/100 RX: @100/150 lbs
10 Pike push ups/HSPU
10/12 cal Ski
4 D-ball squat clean
1 min rest
Comment: Use some bands to secure the boxes. If you are challenged, turn the boxes to 20 inches instead of 24 inches.
1: 10-20 Diamond push ups
2: 10-20 Wide grip push ups (hands wider than shoulder width)
Comment: Alternate between the two push up variations. Do the push ups on your knees if you are challenged.
Comment: Build up over 4-6 sets until you have reached a heavy 3 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 rep before failure).