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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 2 rep of Power snatch
Rest as needed
Afterward with the same weight do 3 sets of 4 snatch pulls.
Rest 1 min between sets
B) Pause Back Squat
4 sets of 6 reps back squat with 3 sec in the bottom
Rest 1-2 min between sets
Comment: pause for 3 sec in the bottom of your squat. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
Knee raises/knees to elbows/T2B
Cal Assault bike
Box jumps
2 min rest
DB Push press @2x10/15 Intermediate: @2x12,5/20 RX: @2x15/22,5
Cal Ski
Weighted box step overs @2x10/15 Intermediate: @2x12,5/20 RX: @2x15/22,5
7 bottom half biceps curls (bottom to 90 degrees angle)
7 top half biceps curls (90 degrees angle to top)
7 full biceps curls (bottom to top)
Comment: Do all 21 reps without rest and then rest as needed before the next round. Do it either with DB’s or a barbell but use the same weight for all 3 parts.
Comment: Build up over 4-6 sets until you have reached a heavy 2 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).