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 1
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 6’ clock, 2 rounds :
- 30’’ SkiErg
- 10 Down Up
- 10 Dual Dumbbell Strict Presses
=> dumbbells = 2x 10/5kg
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 85% 3RM
THEN E2MOM 12’ (6 rounds) :
- 2 Strict Presses (94% 3RM)
18'
4. Strength
Back & Legs
EMOM 16’ :
M1 : 12 Top Down Gorilla Rows
M2 : 6/leg Dual Dumbbell Bulgarian Split Squats
M3 : 6 Seated Ring Rows w/3’’ pause top
M4 : 8/10 Sandbag Box Squats
=> split squat = dual dumbbell in suitcase mode
=> box squat with sandbag like 70/45kg
16'
5. Workout
Ingrid
For Time / 10 rounds :
- 3 Snatches
- 3 Burpees over Bar
=> barbell = 61/43kg
=> timecap 10’
10'
