Newest programs
Popular posts
Information
Who are we?
MuscleFit Program is a fitness plan created by experienced coaches with science and health backgrounds. It focuses on strength, weightlifting, gymnastics, and conditioning.
contact us
Today's program for your training
30 sec Pigeon stretch (each leg)
5+5 Single leg glute bridge
10 x Scapula pull ups
6-8 x Kip swings
4 x Walkouts with toe tap
6 x Ring rows
A) Pull ups
Do 1 pull up either without any band if possible or add as much weight as possible
Rest as needed
Then do 3 sets of 6 reps pull ups
Rest as needed
Comment: Do banded pull ups if necessary.
b) Front squat
6 sets of: 8-6-4-2-2-2 reps front squat
Rest 2 min between sets
Comment: Do some warm up sets and then add more weight when the reps get fewer. Try to use a weight for all sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
4 x AMRAP 4
AMRAP 4
10 DB Clean & jerks @12,5/17,5 Intermediate: @15/22,5
4 Shuttle runs
10 Box jumps
Rest 2 min
AMRAP 4
12 Situps
9 KB swings @16/24 Intermediate: @24/32
12 Push ups
Rest 2 min and repeat
Comment: Alternate between the two AMRAPS and do each two times. Only 4 min so go hard.
Comment: Build up over 5-7 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).