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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
E2MOM 12
1 x Snatch pull + 1 x Power snatch + 1 x Hang squat snatch
B) Push press
4 sets of 8-6-4-4 reps of Push press
Rest 1-2 min between sets
Comment: Do some warm up sets and then add weight when reps get fewer. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 reps more.
Running intervals
400 m run/1 min rest x 7
Comment: Run 400 m as fast as possible, rest for 1 min and repeat 7 times.
EMOM 6
1: 10-12 x Leg curls in rings
2: 15-20 x DB Seated Calf raise
Comment: Do some warm up sets and then build up in weight over the 6 sets. Focus on good technique rather than heavy weight.