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 5 / Day 3
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 10’ clock, 3 rounds :
- 45’’ BikeErg
- 12 Banded Good Mornings
- 6 Dual Dumbbell Front Squats w/3’’descent
- 12 Down Dog to Push Up
=> dumbbells = light weight like 2x 15/10kg
10'
3. Skill
Front Squat
In a 8’ clock, 5 rounds as warm up :
- 5 Front Squats w/tempo 32X0
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> 5 sets of 5reps to go up to 70% 3RM
THEN E2MOM 12’ (6 rounds) :
- 5 Front Squats w/tempo 32X0 (80% 3RM)
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> rest in the remaining time of the 2’
20'
4. Strength
Chest & Arms
EMOM 20’ :
M1 : 6 Incline Dual Dumbbell Bench Presses w/5’’ descent
M2 : 8 Zottman Curls
M3 : 12/15 Banded Chest Flys
M4 : 12/15 Banded Triceps Extensions
20'
5. Workout
The Biker
AMRAP 10’ :
- 1k BikeErg
- 30’’ Rest
10'
