12-week Muscle Mass #2
12 week(s) / 2 day(s) per week
by Baby Groot
Targets of this 12-week program :
- increase one rep max front squat
- increase one rep max strict press
- increase full body strength
Preview : Week 5 / Day 1
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
EMOM 9’ :
M1 : 15/12cal Row
M2 : 5/6 Dual Dumbbell Front Squats w/tempo 32X0
M3 : 5/6 Push Ups w/tempo 32X0
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
9'
3. Skill
Front Squat
5 rounds as warm up :
- 5 Front Squats w/various tempo
=> load crescendo to 85% 3RM
THEN 6 rounds :
- 3 Front Squats w/tempo 32X0 (92% 3RM)
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> 2’ rest between set
20'
4. Strength
Chest & Arms
EMOM 8’ :
M1 : 5/arm 1 1/4 Kettlebell Floor Presses
M2 : 10 Barbell Biceps Curls w/pause
=> pause bottom / middle / top for the curls
THEN EMOM 8’ :
M1 : 10/12 Feet Elevated Close Grip Parallettes Push Ups
M2 : 10/12 Barbell Triceps Extensions
16'
5. Workout
Runaway
AMRAP 5’ :
- 1/2/3/4… Power Snatches
- 7/5cal SkiErg
=> barbell = 43/29kg
=> power snatch = add 1rep each round
5'
