12-week Muscle Mass #4
12 week(s) / 3 day(s) per week
by Baby Groot
Targets of this 12-week program :
- increase one rep max deadlift
- increase one rep max front squat
- increase one rep max strict press
- increase full body strength
Preview : Week 6 / Day 1
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 6’ clock, 2 rounds :
- 30’’ Row
- 15 Banded Strict Presses
- 10 Medball Clusters
=> medball = 9/6kg
6'
3. Skill
Strict Press
In a 6’ clock, 4 rounds as warm up :
- 5 Strict Presses
=> 4 sets of 5reps to go up to 85% 3RM
THEN E2MOM 12’ (6 rounds) :
- 2 Strict Presses (94% 3RM)
18'
4. Strength
Gym Strict & Core
For Quality :
- 10 to 1 Ring Rows to Chest
- 1 to 10 Strict Ring Dips
- 15/20’’ Ring L Sit Hold
=> max time 15’
15'
5. Workout
CarZZZ
AMRAP 11’ :
- 22 Wall Ball Shots
- 11 Deadlifts
=> barbell = 102/70kg
=> medball = 9/6kg
11'
