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 4
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 8' clock, 3 rounds :
- 45’’ Jump Rope
- 8 Kettlebell Squat Cleans
- 8 Kettlebell Strict Presses
- 8 US Kettlebell Swings
=> kettlebell = light weight like 16/12kg
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 Heels Elevated Goblet Cyclist Squats
M2 : 16 Russian Twists
M3 : 10m Dual Kettlebell Front Rack Walking Lunges
M4 : 10/side Standing Dumbbell Lateral Crunches
=> russian twists = with kettlebell
20'
5. Workout
Gladiator
For Time / 3 rounds :
- 42 Double Unders
- 21 Alt. Dumbbell Snatches
- 12 Toes to Bar
- 9 Power Cleans
=> barbell = 52/36kg
=> dumbbell = 22.5/15kg
=> timecap 12’
12'
