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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
5 sets of: 1 x Power snatch + 1 x Hang power snatch + 1 x Snatch balance
Rest 1-2 min between sets
b) Overhead squat
4 sets of 3 reps of Pause Overhead squat (pause for 3 sec in bottom position)
Rest 1-2 min between sets
Comment: Use the same weight in the 4 sets. RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).
2 rounds of:
8 x Pistol squat hold with leg exchange
10 x DB front rack leg behind Pistol squat (5 each leg)
10 x Ring assisted Pistol Squats (5 each leg) / Pistol squats / Weighted Pistol squats
12/15 cal Row
8 Deadlifts @30/45 Intermediate: 40/60 RX: 45/65
6 Power cleans
4 Bar facing burpees
AMRAP Leg behind Pistol/Pistol squats
Comment: Your score is your total number of pistol squats.
Comment: Do some warm up sets and then build up in weight over the 5 sets. You can’t drop the weight between reps. Focus on good technique rather than heavy weight.