12-week Muscle Mass #2
12 week(s) / 2 day(s) per week
by Baby Groot
Targets of this 12-week program :
- increase one rep max front squat
- increase one rep max strict press
- increase full body strength
Preview : Week 2 / Day 1
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
EMOM 9’ :
M1 : 12/9cal SkiErg
M2 : 5 Dual Dumbbell Strict Presses + 5 Push Presses
M3 : 30’’ Plank Hold
=> dumbbells = light weight & good technic
9'
3. Skill
Strict Press
8’ as warm up :
- 10 Strict Presses (40% 1RM)
- 8 Strict Presses (50% 1RM)
- 6 Strict Presses (60% 1RM)
- 4 Strict Presses (70% 1RM)
THEN in a 12’ clock 6 rounds :
- 6 Strict Presses (80% 1RM)
20'
4. Strength
Gym & Core
EMOM 9' :
M1 : 10/12 Ring Rows to Chest
M2 : 10/12 Strict Ring Dips
M3 : 5/6 Tuck Crunch + V Up Complex
=> complex = 1 Tuck Crunch + 1 V Up
9'
5. Workout
Prokopton
E3MOM 12’ (4 rounds) :
- 12/9cal SkiErg
- 9 Dual Kettlebell Front Squats
- 6 Box Jump Over
=> box = 24/20'
=> kettlebells = 2x 24/16kg
12'
