Sometimes as you’re training by the end of the week you neglect a body part. I did legs and deadlifts but didn’t get any hamstring isolation in.

What I do to wake that muscle up is some GVT (german volume training). 10 sets of 10 reps at about 85% of max weight with only 30 seconds rest in between sets. That’s some sweet punishment.

WOD: Hammy Samich 2015-08-22

Workout Technique:

• sets x reps; dumbbells (DB); barbells (BB)
• Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
• (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set
• Build up to work sets
• Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Workout Program:

A. BB Shoulder Press: 5 x 8 reps

B. BB Squats: 5 x 8 reps

C. BB Bench Press: 5 x 8 reps

D. Hammer Strength Lat Rows L/R (dirty 30s): 4 x 10³ reps

E. Hammer Strength Lat Pulldowns L/R (dirty 30s): 4 x 10³ reps

F. Hamstring Curls (german volume training): 10 x 10 reps

G. Smith Machine Skull Crushers: 4 x 10 reps (3.0.1.0)

H. DB Seated Bicep Curls w/ fat grips: 5 x 10 reps(3.0.10)

Have a great workout.