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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
8 x Bear rolls
8 x Cossack squat
8 x Shoulder extension crab position
5 x Push ups in different positions (start wide and go into a close position)
8 x Squat to stand
8 x Scapula push ups
A) Bench press
Build to a heavy 1 reps of Bench Press
Rest as needed
Then with 70-80%
3 sets of 4 reps Bench press
Rest 2 min between sets
b) Back Squat
3 sets of 5 reps Pause back squat w. 4 sec in the bottom of your squat.
Rest 2 min between sets
Comment: do some warm up sets and then do the 3 sets with RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more rep before failure).
Then with the same weight in the next part.
3 sets of 8 reps Back squat (without pause)
Rest 45 sec between sets.
For Time - 4 Rounds
24 Wall balls @14/20 lbs
14 Double DB Hang Cleans @2x10/15 Intermediate: @2x15/22,5
14 DB step overs
work/rest 1:1 between rounds
TC: 22
Comment: Rest for as long as you have worked in between rounds.
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).