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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 Cat & cow
30 sec x Shoulder bench stretch
30 sec x Downward dog
5 x Snatch deadlift
5 x Snatch pull
5 x Hip snatch
5 x OH squat
Rest as needed
3 sets of 2 reps squat snatch with 4 sec pause in the bottom of the squat
1-2 min rest between sets
Comment: The weight can be dropped between reps.
4 sets of 6 reps pause deadlift
2 min between sets
Comment: Pause for 2 sec at the middle of your shins. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
6-8 Kip swings with AB-mat between feet
6-10 Alternating single leg kipping toes to bar (get as high as possible)
Rest as needed between rounds
10 Banded pulls to toes
5-10 Kipping toes to bar (get as high as possible) / Weighted kipping toes to bar (with wall ball between feet)
Rest as needed between rounds
30 Double unders
20 m farmer walk @2x20/28 Intermediate: @2x24/32 RX: @2x28/40
10 Knee raises in rings / Knees to elbow / Toes to ring
500/800, 650/1000, 800/1200 watt assault bike (reach the watt and then continue with the next round)
Comment: TNG= touch and go. Let the barbell touch the ground and go immediately to the next lift. Do some warm up sets and then build up in weight over the 5 sets