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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
3 x squat snatch
With the same weight
1 x squat snatch
4 sets of 8 reps
Rest 1-2 min between sets.
Comment: Do some warm up sets and then use the same weight for all 4 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
C) T2B
5 x Kip swing
Complex 1: 2 x Kip swing + 1 x knee tuck + 2 x kip swing
Complex 2: 2 x Kip swing + 1 x leg raise + 2 x kip swing
Complex 3: 2 x Kip swing + 1 x toes to bar + 2 x kip swing
2-6 x Toes to bar (get as high as possible)
Rest as needed between rounds
Comment: Try to perform the three complexes without jumping down between exercises.
21 Jumping chin over bar pull ups/pull ups
42 Single unders/Double unders
21 Thrusters (weight 1) @20/30 RX: @30/43
18 Pull ups/Chest to bar
36 Single unders/Double unders
18 Thrusters (weight 2) @25/39 RX: @34/52
15 Chest to bar/Bar muscle ups
30 Single unders/Double unders
15 Thrusters (weight 3) @30/48 RX: @39/61
Comment: Do some warm up sets and then build up in weight over the EMOM. You can drop the weight between reps.