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 4 / Day 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
EMOM 9’ :
M1 : 15/12cal Row
M2 : 5/6 Push Ups w/tempo 32X0
M3 : 10/12 Banded Good Mornings
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
9'
3. Skill
Bench Press
5 rounds as warm up :
- 5 Bench Presses w/various tempo
=> load crescendo to 85% 3RM
THEN 6 rounds :
- 2 Bench Presses w/tempo 32X0 (92% 3RM)
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> 2’ rest between set
20'
4. Strength
Gym & Core
EMOM 8’ :
M1 : 10/12 Ring Rows to Chest
M2 : 16/20 Ring Support Alt. Tucks
THEN AMRAP 6’ :
- 12 Ring Dips
- 12 Toes to Rings
14'
5. Workout
Seven Up
For Time / 21-15-9 :
- (Strict) Pull Ups
- (Strict) Ring Dips
=> with weighted vest 9/6kg
=> timecap 7’
7'
