10-week Muscle Mass #2
10 week(s) / 4 day(s) per week
by Baby Groot
Targets of this 10-week program :
- increase one rep max front squat
- increase one rep max strict press
- increase one rep max clean & jerk
- increase full body strength
Preview : Week 4 / Day 1
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 10’ clock, 3 rounds :
- 45’’ Jiumps
- 10 Indian Push Ups
- 10 Dual Dumbbell Bent Over Rows
- 10 Dual Dumbbell Front Squats
=> dumbbells = light weight like 2x 10/5kg
10'
3. Skill
Front Squat
In a 8’ clock, 5 rounds as warm up :
- 5 Front Squats w/tempo 32X0
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> 5 sets of 5reps to go up to 80% 3RM
THEN E2MOM 12’ (6 rounds) :
- 2 Front Squats w/tempo 32X0 (92% 3RM)
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> rest in the remaining time of the 2’
20'
4. Strength
Shoulders & Back
EMOM 20’ :
M1 : 5/arm Seated Kettlebell Clean to Strict Press
M2 : 10/12 Top Down Gorilla Rows
M3 : 5/6 Front to Lateral Flys
M4 : 10/12 GHD Back Extensions
20'
5. Workout
See You
AMRAP 10’ :
- 10 Pull Ups
- 10 Push Ups
- 10 Sit Ups
- 10 Air Squats
10'
