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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
6 x Pike push ups (on floor)
5+5 x Thoracic Rotation
10 x Dislocation (with a stick)
10 x alternating dislocations (with a stick)
5 x Snatch deadlift
5 x Muscle snatch from hang
5 x Press from neck with snatch grip
10 x Overhead squats
5 sets of: 1 x Snatch deadlift w. pause + 2 x Hang power snatch
4 sets of 5 reps strict press
Rest 1-2 min between sets
Comment: Do some warm up sets and then the 4 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more rep before failure).
E2MOM16 - Alternate between A and B every 2 min.
A)
6 Burpees
18 Wall balls @14/20 lbs
10-12 Double KB Deadlift @2x12/16 Intermediate: @2x16/24
B)
6 Double KB Cleans
16 Double KB reverse lunges (farmer hold)
16 V-ups
3 rounds
45-75 sec Dead Hang
30-50 sec Hollow hold
30-50 sec Arch hold
Rest 1 min between rounds.
Comment: Snatch deadlift w. 1 sec pause at knee level. Hold in a snatch grip and do a deadlift. Do some warm up sets and then build up in weight in the first 3 sets and use the same weight in the last 2 sets.