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 2 / Day 3
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 10’ clock, 3 rounds :
- 45’’ SkiErg
- 10/side Banded Dislocate
- 10 Banded Strict Presses
- 10 Banded Overhead Squats
10'
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 : 10/12 Alt. Dumbbell Bench Presses w/Iso Hold
M2 : 8/10 Zottman Curls
M3 : 10/12 Dumbbell Pull Overs
M4 : 15/20 Banded Triceps Extensions
20'
5. Workout
1-Arm
For Time :
- 50 SA Dumbbell Deadlifts
- 40 SA Dumbbell Power Cleans
- 30 SA Dumbbell Push Presses
- 20 SA Dumbbell Thrusters
- 10 SA Dumbbell Devil Presses
=> dumbbell = 22.5/15kg
=> timecap 10’
10'
