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 6 / Day 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 6’ clock, 2 rounds :
- 30’’ Jump Rope
- 10 Kettlebell Good Mornings
- 10 Kettlebell Bent Over Rows
- 10 Goblet Squats
=> kettlebell = 12/8kg
6'
3. Skill
Back Squat
5 rounds as warm up :
- 5 Back Squats w/various tempo
=> load crescendo to 85% 3RM
THEN 6 rounds :
- 2 Back Squats w/tempo 32X0 (94% 3RM)
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> 2’ rest between set
20'
4. Strength
Shoulders & Arms
EMOM 16’ :
M1 : 8 Dual Kettlebell Strict Presses
M2 : 12 Alt. Dumbbell Biceps Curls w/Iso Hold
M3 : 6/arm Half Kneeling Kettlebell Cleans
M4 : 10 Barbell Triceps Extensions
16'
5. Workout
Amor
AMRAP 8’ :
- 2 Wall Walk Burpees
- 32 Double Unders
- 8 Pull Ups
=> scaling Double Unders = 48 Single Unders
=> wall walk burpee = 1 wall walk when 1 burpee
8'
