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 2 / Day 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
EMOM 9’ :
M1 : 40’’ Jump Rope
M2 : 15 Banded Strict Presses
M3 : 1 Wall Walk + 20’’ Hold
=> jump rope = 1st single, 2nd alt. legs, 3rd double
9'
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 (90% 3RM)
18'
4. Strength
Gym Strict & Core
EMOM 12’ :
M1 : 5/6 Strict Handstand Push Ups
M2 : 20/30’’ Handstand Hold
THEN TABATA 4’ (20’’ ON / 10’’ OFF) :
R1 : Hollow Hold
R2 : Superman Hold
16'
5. Workout
Jumping Grace
For Time / 6 rounds :
- 5 Clean & Jerks
- 25 Double Unders
=> barbell = 61/43kg
=> timecap 7’
7'
