The central Ohio temperature and weather have been a roller coaster this year but these few days were clear and the ground is free from snow and ice and not soggy from rain. For me, that means I get to carry the yoke!
Wednesday
Box squats with SS Yoke bar - box set 1" below parallel
135 for 2 sets of 5 reps
225 for 2 sets of 5 reps
315 for 2 sets of 5 reps
Super Yoke carries - 1 trip is 90 feet
empty yoke (310 pounds) for 2 trips
400 for 2 trips
GHR
5 sets of 8 reps
banded walks
4 trips of 60 feet with short mini band
Thursday
tsunami bar bench
1 plate for 2 sets of 5 singles
2 plates for 5 sets of 3 singles
(each rep paused at the top and bottom of the movement)
dumbbell bench
115's for 5 sets of 8 reps
low pulley rounded back rows
130 for 4 sets of 12 reps
cable extensions - single arm
30 for 4 sets of 12 reps
barbell curls
empty bar for 3 sets of 15 reps
H-Raises
worked up to 35's for 2 sets of 8 reps
I was very happy to be able to get out and carry the yoke. I haven't got to do it as much as I would like because of the weather and it showed in my stability while carrying it. We have a couple of upgrades coming to the compound over the next few months and after they are completed weather won't be a factor for yoke carries....
