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 5 / Day 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
EMOM 9’ (30’’ ON / 30’’ OFF) :
M1 : Cal SkiErg
M2 : Banded Strict Presses
M3 : Indian Push Ups
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 E2MOM 12’ (6 rounds) :
- 2 Strict Presses (80% 1RM)
20'
4. Strength
Legs & Core
EMOM 9' :
M1 : 5 Dual Kettlebell Front Squats w/tempo 32X0
M2 : 10 Plank Up & Downs
M3 : 10 V Ups
9'
5. Workout
The Climber
E4MOM 12’ (3 rounds) :
- 21 Wall Ball Shots
- 12m Dual Dumbbell Overhead Walking Lunges
- 3 Rope Climbs
=> dumbbells = 2x 22.5/15kg
=> medball = 12/9kg
12'
