M95C25T3 Good Mornings, Snatch Grip Deadlifts, Pullups, BB Rows, Split Squats, Pistol Squats & Band Rows

20 Feb 2017 M95C25T3

POSTERIOR CHAIN Training

This is the 3rd heavy workout done back to back. I was wrecked going into the workout but I am happily surprised that once the workout began everything fell into place. I got a LOT of volume done for back training and then I did some unilateral leg work through Split Squats and Pistol Squats and just as I expected: my right leg is coming along nicely. It is a welcome relief!

Good Morning SDT Progression:

115 kgs x 8 reps

115 x 7 x 3 sets

SP = R

Snatch Grip Deadlifts SDT Progression:

135 x 8

135 x 7 x 2

SP = R

BACK SUPERSET 1

6 sets x 5 reps of

Pull-ups: BW

Deloaded BB Rows: 75

Split Squats:

20 x 5 x 3

Pistol Squats:

5 x 1 x 2

BACK SUPERSET 2

4 sets across

Low to High Band Rows: #2 x 15

High to Low Band Rows: #3 x 10

Back Volume = 29 + 22 + 160 = 211

Rolling Thunder Intensity:

50 x 6s x 4

Rope Pull-ups:

BW x 5 x 2

Hammer Curls:

10 x 10 x 5

Reverse Wrist Curls:

DB x 20 x 2