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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 Overhead lunges
10 x Split jerks (focus on the position of the feet)
5 x Behind the neck rack stretch
5 x Front rack back squat
5 x Push press
5 x Behind the neck push press
5 x Push jerk in split position
A) Split Jerk
Build to a heavy 2 rep of Split Jerk
Rest as needed.
Then with 95-100% of the weight do 4 sets of 1 rep split jerk.
Rest 1-2 min between sets.
B) Chin ups
5 sets of 4 reps chin ups. The last rep hold for 4 sec at the top of the chin up and go 4 sec down.
Rest 1-2 min between sets
Comment: Do either banded chin ups, body weight chin ups or add extra weight if you are not challenged.
Wall walks
D-ball over box + burpee over box @40/70 Intermediate: @70/100 RX: @100/150 lbs
50-40-30-20-10
Air Squats
10 Banded pulls to toes
10-30 sec Single arm dead hang (each arm)
Rest as needed
Comment: Build up over 5-6 sets until you have reached a heavy 2 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).