10-week Muscle Mass #3
10 week(s) / 4 day(s) per week
by Baby Groot
Targets of this 10-week program :
- increase one rep max overhead squat
- increase one rep max bench press
- increase one rep max snatch
- increase full body strength
Preview : Week 4 / Day 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 8’ clock, 3 rounds :
- 30’’ Row
- 9 Indian Push Ups
- 30’’ Jump Rope
- 9 Medball Clusters
=> medball = light weight like 6/4kg
8'
3. Skill
Bench Press
In a 8’ clock, 5 rounds as warm up :
- 5 Bench Presses
=> 5 sets of 5reps to go up to 80% 3RM
THEN E2MOM 12’ (6 rounds) :
- 2 Bench Presses (92% 3RM)
=> rest in the remaining time of the 2’
20'
4. Strength
Shoulders & Core
EMOM 20’ :
M1 : 5/arm Cross Body Kettlebell Clean to Rot. Press
M2 : 8/10 Bradford Presses
M3 : 30/40'' Dual Dumbbell Overhead Hold
M4 : 10/12 V Ups
20'
5. Workout
Cooper
EMOM 12’ :
M1 : Max Cal Row
M2 : Max Reps Double Unders
M3 : Max Reps Wall Ball Shots
M4 : Rest
=> medball = 12/9kg
12'
