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 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 8' clock, 3 rounds :
- 50m Shuttle Run
- 10 Banded Strict Presses
- 10 US Kettlebell Swings
- 30’’ Wall Facing Handstand Hold
=> 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 80% 3RM
THEN E2MOM 12’ (6 rounds) :
- 3 Strict Presses (92% 3RM)
=> rest in the remaining time of the 2’
20'
4. Strength
Arms & Core
EMOM 20’ :
M1 : 5/6 Chin Pull Ups
M2 : 8/10 Weighted Knee Raises
M3 : 8/10 Seated Horn Grip Kettlebell Curls
M4 : 10/12 GHD Sit Ups
20'
5. Workout
Macarena
AMRAP 12’ :
- 1/2/3/4... Wall Walks
- 1/2/3/4... Shuttle Run
=> 1 shuttle run = A/R 8m = 16m
=> add 1rep wall walk & shuttle run every round
12'
