12-week Muscle Mass #3
12 week(s) / 2 day(s) per week
by Baby Groot
Targets of this 12-week program :
- increase one rep max overhead squat
- increase one rep max bench press
- increase full body strength
Preview : Week 3 / Day 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
EMOM 9’ :
M1 : 12/9cal SkiErg
M2 : 5 Indian Push Ups + 1 Wall Walk
M3 : 30’’ Handstand Hold
9'
3. Skill
Overhead Squat
8’ as warm up :
- 10 Overhead Squats (40% 1RM)
- 8 Overhead Squats (50% 1RM)
- 6 Overhead Squats (60% 1RM)
- 4 Overhead Squats (70% 1RM)
THEN E2MOM 12’ (6 rounds) :
- 2 Overhead Squats (80% 1RM)
20'
4. Strength
Chest & Back
EMOM 9’ :
M1 : 8 Dual Kettlebell Incline Bench Presses
M2 : 8/arm Dumbbell Tripod Bent Over Rows
M3 : 8 Feet Elev. Parallettes Push Ups
=> push up with 3’’ pause bottom
9'
5. Workout
No Rules
E4MOM 12’ (3 rounds) :
- 21/18cal Row
- 18 Wall Ball Shots
- 15 Toes to Bar
=> medball = 12/9kg
12'
