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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 Prone press & pull
30 sec Pigeon stretch (each leg)
5 x High pulls from hip (snatch grip)
5 x Muscle snatch
5 x Press behind the neck
5 x OH squats
5 x Behind neck press in squat stance
5 x Snatch balance
A) Snatch Complex
3 sets of: 1 x Hang (above knees) power snatch + 2 x Hang (above knees) Squat snatch
Rest as needed between sets.
Then
4 sets of: 1 x Hang (below knees) power snatch + 1 x Hang (below knees) Squat snatch
Rest as needed between sets.
b) Front Squat
4 sets of 6 reps front squat
Rest 1-2 min between sets
Comment: Do some warm up sets and then the 4 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
Two versions depending on your level.
First round: 1 x kip swing + 1 x Leg raises/toes to bar
Second round: 1 x kip swing + 1 x Leg raises/toes to bar + 1 x kip swing + 1 x Leg raises/toes to bar
Third round: As many unbroken times of 1 x kip swing + 1 x Leg raises/toes to bar as possible.
Rest as needed between rounds.
5 Kip swings
5 Leg raises/Toes to bar
5 Pull ups
Rest as needed between rounds.
Comment: Use a band for the pull ups if necessary.
First round: 1 x toes to bar + 1 x pull up + 1 x toes to bar + 1 x pull up
Second round: 1 x toes to bar + 1 x pull up + 1 x toes to bar + 1 x pull up + 1 x toes to bar + 1 x pull up
Third round: As many unbroken times of 1 x toes to bar + 1 x pull up as possible.
Rest as needed between rounds.
5 Kip swings
5 Toes to bar
5 Pull ups
5 Chest to bar
Rest as needed between rounds.
Comment: Try to go unbroken with the rounds
500 m bike
14 Alt. DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
14 DB OH Reverse lunges
14 HR. Push ups/Ring push ups
14 Ab-mat sit ups/GHD sit ups
Comment: Do some warm up sets and then build up in weight over the sets.