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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
1: Dislocations with stick
2: 30+30 sec Wall squat with twist
3: Banded full T hip opener (left leg)
4: Banded full T hip opener (right leg)
5 x Snatch deadlift
5 x Tempo snatch pull (3 sec from floor to hip)
5 x Muscle snatch
5 x Snatch balance
5 x Squat snatch
5 x OH squat
A) Snatch complex
5 sets of: 1 x Power snatch + 3 x Snatch balance + 2 Overhead squat
Rest as needed
b) One and a half Back squat
4 sets of 4 reps One & a half Back squat
Rest 2-3 min between sets
Comment: Do some warm up sets and then use the same in the 4 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
Test: Unbroken Toes to bar
Comment: Do as many unbroken Toes to bar as possible. If you are not able to put at least 3 Toes to bar together then do leg raises and try to get your feet close to the bar every rep.
AMRAP 11
1-2-3-4-5-6-7
Wall walks
Cluster @30/45 Intermediate: @35/50
Knee raises/knees to elbows/Toes to bar
Comment: Do some warm up sets and then build up over the 5 sets. It's not supposed to feel heavy. Focus on good technique.