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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 Cat & cow
30 sec x Shoulder bench stretch
30 sec x Downward dog
5 x Snatch deadlift
5 x Snatch pull
5 x Hip snatch
5 x OH squat
6 SETS OF: 2 X POWER SNATCH + 1 X SNATCH BALANCE W. 3 SEC IN THE BOTTOM
Rest as needed between sets
B) Deadlift
EMOM 5
8 Deadlift
Comment: Do some warm up sets and find a weight for the EMOM with RIR 4-5 in the first set. RIR= Reps in reserve (performed with a weight where you can do 4-5 more rep before failure).
C) Toes To Bar
MAX UNBROKEN REPS KNEE RAISES/KNEES TO ELBOWS/TOES TO BAR
Then:
Max reps Knee raises/knees to elbows/Toes To Bar
Comment: In the first part do as many unbroken knee raises/knees to elbows/Toes To Bar as you can. In the next part you have 3 min to do as many reps as you can. Try to challenge yourself with the scaling and reps.
1: 18-30 cal bike
2: AMRAP: 20 single unders/double unders + 5 Hang power clean & Jerk @25/35 Intermediate: @30/45 RX: @35/55
3: AMRAP: 5 Burpees to Target + 10 Atomic situps/V-ups
Comment: Start every 2. min and alternate between the 3 parts. Work for about 1,5 min.
Comment: Build up in weight over the 6 sets. Focus on good technique instead of heavy weight. The weight can’t be dropped between reps.