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 4 / Day 4
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 8’ clock, 3 rounds :
- 45’’ SkiErg
- 6 Indian Push Ups
- 9 Kettlebell Strict Presses
- 12 Alt. Forward Lunges
=> kettlebell = light weight like 16/12kg
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 70% 3RM
THEN E2MOM 12’ (6 rounds) :
- 5 Bench Presses (80% 3RM)
=> rest in the remaining time of the 2’
20'
4. Strength
Legs & Core
EMOM 20’ :
M1 : 6/8 Dual Kettlebell Front Squats
M2 : 15/20 Sit Ups
M3 : 8/10 Barbell Good Mornings
M4 : 30/40’’ Plank Up & Downs
20'
5. Workout
Skyfall
For Time / 25 rounds :
- 1 Dual Dumbbell Snatches
- 2 Dual Dumbbell Overhead Forward Lunges
- 3 Dual Dumbbell Push Presses
=> dumbbells = 2x 22.5/15kg
=> timecap 12’
12'
