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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
5 x Hindu stretch
8+8 x One arm KB overhead lunges (8 lunges for each arm)
8 x Scapula push ups
5 x Snatch deadlift
5 x Muscle snatch (from hang)
5 x OH squat
5 x Snatch grip press behind neck
A) Snatch
6 sets of: 1 x Hang squat snatch + 1 x TNG power snatch (from floor)
Rest as needed between sets
Then with 85-90 % of the weight
EMOM 5
3 x TNG power snatch
5 sets of: 2 x Bottom half pull up + 2 x Top half pull up + 2 x pull up
Rest 1-2 min between sets
Comment: Use a band if you are challenged or add weight if you aren't challenged.
6 x Candlestick to pistol squat (alternating)
4+4 x Tempo pistol squat with support (parallettes) (4 sec down) / 4+4 Tempo pistol squat (4 sec down)
Comment: Tempo pistol squat with support from parallettes = go 4 sec down and then push yourself up with support from the parallettes.
5-8+5-8 x Pistol squat on a bench /pistol squats / pistol squats w. KB in front rack
(First do 5-8 reps on one leg and then 5-8 on the other)
Comment: If you are challenged in your pistol squat, try putting a plate under your heel.
8 DBL DB hang snatch @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25
8 Burpees over DB
8 Knee raises/knees to elbows/Toes To Bar
10 DBL DB hang cleans @2x12,5/17,5 Intermediate: @2x15/22,5 RX: @2x17,5/25
10 Pistol squat on a bench / Pistol squats
30 Lateral jump over DB
Comment: TNG= touch and go. Let the barbell touch the ground and go immediately to the next lift. Do some warm up sets and then build up in weight over the 6 sets.