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 4 / Day 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
EMOM 9’ :
M1 : 12/9cal Assault Bike
M2 : 5 Goblet Squats w/tempo 32X0
M3 : 10 Banded Strict Presses + 10 Banded Pull Downs
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
9'
3. Skill
Front Squat
5 rounds as warm up :
- 5 Front Squats w/various tempo
=> load crescendo to 85% 3RM
THEN 6 rounds :
- 2 Front Squats w/tempo 32X0 (92% 3RM)
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> 2’ rest between set
20'
4. Strength
Shoulders & Back
EMOM 8’ :
M1 : 8 Dual Dumbbell Strict Presses
M2 : 12 Gorilla Rows
THEN EMOM 6’ :
M1 : 6 Dumbbell Front to Lateral Fly
M2 : 30’’ Seated Ring Rows Hold
14'
5. Workout
Broken
AMRAP 7’ :
- 7 Deadlifts
- 7 Handstand Push Ups
=> barbell = 120/80kg
7'
