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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
10-20 sec. External shoulder rotation on each side
10 x Dislocations
10 x Overhead squats
10 x Trunk rotations
5 x Press from neck with snatch grip
10 x Overhead squats
5 x Muscle snatch from hang
A) Snatch Complex
6 sets of: 1 x Snatch Pull + 1 x Hang Power Snatch + 1 x Hang Squat Snatch
Rest as needed
B) Deadlift
4 sets of 4 reps Deadlift with pause (4 sec under knees)
Rest 2 min between sets
Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
Then with the same weight
2 sets of 7 reps (without pause)
Rest 2 min between sets
1 km Bike
28 Squats w. D-ball on shoulder @20/30 Intermediate: @30/40 lbs
500 meter Ski erg
28 D-ball cleans
100 Single unders/Double unders
28 D-ball shoulder to overhead
10-30 sec Single arm dead hang (each arm)
30-45 sec KB Farmer hold (Heavy)
Rest as needed between rounds
Comment: Use DB’s or small plates for flyers and front raises.
Comment: Do some warm up sets and then build up in weight over the sets. Focus on good technique rather than heavy weight.