10-week Muscle Mass #1
10 semaine(s) / 4 jour(s) par semaine
par Baby Groot
Objectifs de ce programme de 10 semaines :
- augmenter le poids maximum sur une répétition en back squat
- augmenter le poids maximum sur une répétition en bench press
- augmenter la force de tout le corps
Aperçu : Semaine 3 / Jour 3
1. Mobilité
- 15' GOWOD Mobility First
15'
2. Warm up
In a 8’ clock, 3 rounds :
- 30’’ Jumps
- 6 Kang Squats
- 9 Squat Jumps
- 30'' Wall Facing Handstand Hold
=> empty barbell = 20/15kg
=> squat jumps with barbell (back rack)
8'
3. Skill
Back Squat
In a 8’ clock, 5 rounds as warm up :
- 5 Back Squats w/tempo 32X0
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> 5 sets of 5reps to go up to 70% 3RM
THEN E2MOM 12’ (6 rounds) :
- 5 Back Squats w/tempo 32X0 (80% 3RM)
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> rest in the remaining time of the 2’
20'
4. Strength
Chest & Arms
EMOM 20’ :
M1 : 10/12 See Saw Kettlebell Floor Presses
M2 : 10/12 Banded Kettlebell Curls
M3 : 5/6 Ring Push Ups w/5'' descent
M4 : 5/6 (Weighted) Bar Dips
20'
5. Workout
Kim
AMRAP 12’ :
- 1/2/3/4... Wall Walks
- 1/2/3/4... Power Cleans
=> barbell = 84/56kg
=> add 1rep wall walk every round
=> add 1rep power clean every round
12'
