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 1 / 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
In a 15’ clock :
- Find 1RM Overhead Squat
=> max 5/7 attempts
=> 2’ rest between set
15'
4. Strength
Chest & Back
EMOM 12’ :
M1 : 12 Alt. Dual Kettlebell Floor Presses w/Iso Hold
M2 : 12 Gorilla Rows
M3 : 8 Kettlebell Pull Over
12'
5. Workout
Youth
For Time / 6 rounds :
- 21/18cal Row
- 15 Wall Ball Shots
- 9 Push Ups
=> medball = 12/9kg
=> timecap 14’
14'
