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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 Cat & cow
5+5 x Thoracic Rotation
8+8 x Bottom up KB press
8+8 x One leg KB deadlift
5 x Jefferson curls
5 x Torso twist
5 x Strict press
Build to a heavy 5 rep of Strict Press
Rest as needed between sets
With this weight do:
3 sets of 8 Push Press
Rest 1 min between sets.
5 sets of 5 reps deficit deadlift
Rest 1-2 min between sets
Comment: Stand on a plate that is about 8-10 cm high. Do some warm up sets first and then do the 5 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
C) Ring Pull up + Ring Dips / Ring Muscle Up
4 x 3 Kip swings + 1 hip to rings
5 x Hip to rings on a box (with/without band)
5 x 3 jumps + 1 Low ring kipping transition (with/without band)
Rest as needed
Comment: Do the first exercise in high rings and the other two in low rings. The exercises in the low rings can be done with a band. Use a band as told in this video (watch at 0.30)
2-5 Kipping hip to rings (high rings)
1-3 Kipping Ring Muscle Up
15 Weighted box step overs w. KB @12/16 Intermediate: @16/24 RX: @20/28
15 Hang Power clean @30/45 Intermediate: @35/50 RX: @40/60
15 Back Squat
15 Pike push ups / HSPU
15 Burpee box jump
2 min rest
15 Weighted box step overs w. KB
15 Hang Power clean
15 Back Squat
15 Pike push ups / HSPU
15 Burpee box jump
Comment: Build up over 4-6 sets until you have reached a heavy 5 rep. You can drop the weight between reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).