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 1
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
EMOM 9’ (40’’ ON / 20’’ OFF) :
M1 : Assault Bike
M2 : Banded Dislocate
M3 : Plate Overhead Squats
=> plate = light weight like 15/10kg
9'
3. Skill
Overhead Squat
In a 15’ clock :
- Find 3RM Overhead Squats w/tempo 32X0
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> max 6/7 attempts
=> 2’ rest between set
15'
4. Strength
Back & Arms
EMOM 24’ :
M1 : 10/12 Gorilla Rows
M2 : 8/10 Zottman Curls
M3 : 10/12 Close Grip Inverted Rows
M4 : 15/20 Banded Triceps Extensions
24'
5. Workout
Heartbeat
For Time :
- 60/48cal Assault Bike
- 40 Burpees
- 60/48cal Row
=> timecap 12’
12'
