12-week Muscle Mass #4
12 week(s) / 3 day(s) per week
by Baby Groot
Targets of this 12-week program :
- increase one rep max deadlift
- increase one rep max front squat
- increase one rep max strict press
- increase full body strength
Preview : Week 4 / Day 3
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 6’ clock, 3 rounds :
- 30’’ Jump Rope
- 10/15 Banded Strict Presses
- 10/15 Banded Pull Backs
6'
3. Skill
Strict Press
In a 6’ clock, 4 rounds as warm up :
- 5 Strict Presses
=> 4 sets of 5reps to go up to 80% 3RM
THEN E2MOM 12’ (6 rounds) :
- 2 Strict Presses (92% 3RM)
18'
4. Strength
Gym Strict & Core
EMOM 15’ :
M1 : 5/6 Strict Pull Ups
M2 : 10/12 Alt. Dual Kettlebell Floor Presses
M3 : 8/10 (GHD) Sit Ups
=> kettlebells = 2x 24/16kg
15'
5. Workout
Mathieu 11:11
AMRAP 11’ :
- 12 Plate Ground to Overhead
- 16 Plate Overhead Forward Lunges
- 8 Burpees to Plate
=> plate = 20/15kg
11'
