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10-week Muscle Mass #2

10 week(s) / 4 day(s) per week

by Baby Groot

Targets of this 10-week program :

- increase one rep max front squat
- increase one rep max strict press
- increase one rep max clean & jerk
- increase full body strength

Preview : Week 4 / Day 4
1. Mobility

- 15' GOWOD Mobility First

15'
2. Warm up

In a 8' clock, 3 rounds :
- 30’’ Row
- 12 Banded Good Mornings
- 12 Banded Strict Presses
- 12m Walking Lunges

8'
3. Skill

Strict Press

In a 8’ clock, 5 rounds as warm up :
- 5 Strict Presses
=> 5 sets of 5reps to go up to 70% 3RM

THEN E2MOM 12’ (6 rounds) :
- 5 Strict Presses (80% 3RM)
=> rest in the remaining time of the 2’

20'
4. Strength

Legs & Core

EMOM 20’ :
M1 : 6 Dual Kettlebell Front Squats w/3’’ descent
M2 : 20m Dual Kettlebell Front Rack Carry
M3 : 6/leg Dual Dumbbell Suitcase Bulgarian Split Squats
M4 : 12 Straight Body Crunches

20'
5. Workout

Fado

AMRAP 12’ :
- 12 Deadlifts
- 9 Dual Dumbbell Bench Presses
- 6 Power Cleans
=> bench presses = 2x 22.5/15kg
=> cleans = 70/50kg
=> deadlifts = 120/80kg

12'
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