12-week Muscle Mass #5
12 week(s) / 3 day(s) per week
by Baby Groot
Targets of this 12-week program :
- increase one rep max back squat
- increase one rep max bench press
- increase one rep max strict press
- increase full body strength
Preview : Week 2 / Day 3
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
EMOM 6’ :
M1 : 12/9cal SkiErg
M2 : 6 Kang Squats + 6 Squat Jumps
M3 : 6 Tuck Crunches + 6 V Ups
=> empty barbell = 20/15kg
6'
3. Skill
Back Squat
5 rounds as warm up :
- 5 Back Squats w/various tempo
=> load crescendo to 80% 3RM
THEN 6 rounds :
- 2 Back Squats w/tempo 32X0 (90% 3RM)
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> 2’ rest between set
20'
4. Strength
Shoulders & Arms
EMOM 12’ :
M1 : 6/arm Tall Kneeling Push Presses
M2 : 10 Barbell Biceps Curls w/pause
M3 : 8 Dual Dumbbell Front to Lateral Fly
M4 : 10 Barbell Triceps Extensions
=> biceps curls with pause middle / top / middle / bottom
12'
5. Workout
Thanatos
AMRAP 12’ :
- 2 Burpee Strict Pull Ups
- 4 Toes to Bar
- 2 Sandbag Cleans
=> sandbag = 70/45kg
12'
