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 3 / Day 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 8’ clock, 3 rounds :
- 30’’ Row
- 9 Indian Push Ups
- 30'' Jump Rope
- 12 Banded Strict Presses
8'
3. Skill
Bench Press
In a 8’ clock, 5 rounds as warm up :
- 5 Bench Presses
=> 5 sets of 5reps to go up to 80% 3RM
THEN E2MOM 12’ (6 rounds) :
- 3 Bench Presses (90% 3RM)
=> rest in the remaining time of the 2’
20'
4. Strength
Shoulders & Core
EMOM 20’ :
M1 : 10/12 Alt. Dumbbell Strict Presses w/Iso Hold
M2 : 30/40’’ Ring Support L Sit Hold
M3 : 10/12 Tall Kneeling Plate Hip to Halo
M4 : 30/40’’ Wall Facing Handstand Hold
20'
5. Workout
Daimao
For Time / 3 rounds :
- 500/400m Row
- 100 Double Unders
=> more fun = with weighted vest 9/6kg
=> timecap 12’
12'
