M95C30T3 Banded Pull-ups, Pistol Squats, Good Mornings, Snatch Grip Deadlifts & Anderson Front Squats

29 Mar 2017 M95C30T3   

POSTERIOR CHAIN Training

One of those super high volume high intensity workouts..absolutely killed me.

Banded Pull-ups:

5 Drop Sets

#2 x 2

#1 x 3

BW x 5

DB Rows:

20 kgs x 20 reps x 3 sets

BB Rows:

75 x 10 x 3

High to Low Band Rows:

#2 x 10 x 3

Low to High Band Rows:

#3 x 5 x 3

Back Volume = 185

Pistol Squats:

5 x 2

5 x 3

5 x 4

Good Mornings SDT Progression:

85 x 6 x 2

85 x 7

95 x 3

SP = R

Snatch Grip Deadlifts SDT:

105 x 6 x 2

105 x 7

115 x 3

SP = R  

Anderson Front Squats:

125

135

140 @ 97.9%

EZ Curls (Cheat):

35 x 5

45 x 3 x 2

Preacher Curls (Strict):

10 x 6 x 6