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'
