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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
4 sets of 6 reps (2 sets on each leg)
Rest 1-2 min between sets
4 sets of 8 reps
Rest 1-2 min between sets.
Comment: Do some warm up sets and then do the 4 sets with RIR 3-4. RIR= Reps in reserve (performed with a weight where you can do 3-4 more reps before failure).
C) Ring Muscle Up
Max reps unbroken (banded) Ring pull up
Comment: Max reps Ring pull up with a band that you can do 5 unbroken ring pull ups with.
Then
Max reps (banded) Ring dips
Comment: With a band that you can do 5 unbroken ring dips with.
Max unbroken reps kipping Ring muscle up
Then
Max reps kipping Ring muscle up
Comment: In the first part do as many unbroken kipping ring muscle ups as possible. In the next part you have 3 min to do as many reps as possible.
OA DB devils press @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
Assault bike
Rest 30 sec
Pike push ups/Kipping HSPU/S. HSPU
Assault bike
Rest 30 sec
DB clean & jerk @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
Assault bike
Comment: Do some warm up sets and then do the 4 sets with RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).