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 2 / Day 4
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 8' clock, 3 rounds :
- 45’’ SkiErg
- 8 Down Dog to Push Up
- 8 Plate Kang Squats
- 8 Plate Strict Presses
=> plate = light weight like 15/10kg
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 : 8 Sandbag Box Squats
M2 : 20m Sandbag Carry
M3 : 6/leg Dual Dumbbell Front Rack Split Squats
M4 : 12 Tuck Crunches
20'
5. Workout
Deliver Me
EMOM 12’ :
M1 : 15/12cal SkiErg
M2 : 6 Toes to Bar + 9 Push Ups
M3 : 15 Air Squats
12'
