So taking a page out of Ben Pollocks ORIGINAL lift strong program. This deadlift "superset" (for lack of a better description) is an intense combination of metabolic stress and mechanical tension. The rows get your back pumped and feeling "great" leading directly into the snatch grips. The shrugs after you almost die on snatch grips seem to be more insult to injury, salt in the wound, haha your weak how hard are you gonna push kind of thing.
wk1 on this I was a punk and literally could not hold onto the bar even with straps, wk2 I got my act together and ironed everything out as you will see in the videos.
Day 3 – Back/ Lower accessories
A1. BB bent over rows – work up to heavy set of 6: 275
KEEP BAR LOADED
A2. Snatch grip deads – work up to heavy set of 6… last set immediately do 10 shrugs:
Wk1:475
wk2: 500
C. Seated low row – 3x12 (use two single handles, start with palms down and as you pull turn palms up): #10,11,12
D1. Pullovers – 3x15: 70
D2. Back raise with band – 3x12: green
E. Hack squat or smith machine squat – couple warm up sets then 2x20