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 3 / Day 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 8' clock, 3 rounds :
- 30’’ Row or SkiErg
- 10 Banded Strict Presses
- 30'' BikeErg
- 10 Banded Pull Downs
- 10 V Ups
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 80% 3RM
THEN E2MOM 12’ (6 rounds) :
- 3 Strict Presses (90% 3RM)
=> rest in the remaining time of the 2’
20'
4. Strength
Arms & Core
EMOM 20’ :
M1 : 30’’ Chin Pull Up Top Hold
M2 : 8/10 Strict Toes to Bar
M3 : 8/10 Banded Kettlebell Curls
M4 : 5/6 GHD Sit Ups w/6’’ descent
20'
5. Workout
Ergorun
6 rounds of 1:00 ON / 1:00 OFF :
R1 : Max Cal Row
R2 : Max Cal SkiErg
R3 : Max Cal BikeErg
=> more fun = with weighted vest 9/6kg
12'
