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 5 / Day 3
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 6’ clock, 2 rounds :
- 30’’ Jump Rope
- 10 Kang Squats
- 10 Cossack Squats
=> 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 :
- 3 Back Squats w/tempo 32X0 (92% 3RM)
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> 2’ rest between set
20'
4. Strength
Shoulders & Arms
EMOM 16’ :
M1 : 6/arm Landmine Presses
M2 : 8 Zottman Curls
M3 : 6/arm Seated Kettlebell Cleans
M4 : 5/6 (Weighted) Bar Dips
16'
5. Workout
Freezer
E2MOM 8’ (4 rounds) :
- 30 Double Unders
- 12 Kettlebell Swings
- 9 Push Ups
=> kettlebell = 32/24kg
=> rest in the remaining time of the 2’
8'
