10-week Muscle Mass #3
10 week(s) / 4 day(s) per week
by Baby Groot
Targets of this 10-week program :
- increase one rep max overhead squat
- increase one rep max bench press
- increase one rep max snatch
- increase full body strength
Preview : Week 1 / Day 3
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 8’ clock, 3 rounds :
- 12/9cal SkiErg
- 9 Ring Rows
- 12 US Kettlebell Swings
- 9 Wall Squats
=> kettlebell = light weight like 16/12kg
8'
3. Skill
Overhead Squat
In a 8’ clock, 5 rounds as warm up :
- 5 Overhead 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 Overhead 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 : 8/10 Dual Dumbbell Bench Presses
M2 : 10/12 Seated Kettlebell Curls
M3 : 15/20 Banded Chest Flys
M4 : 10/12 Bar Dips
20'
5. Workout
Hercule
AMRAP 12’ :
- 9 Burpee Full Squats
- 12 Pull Ups
- 15 Hang Power Snatches
=> barbell = 35/25kg
12'
