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Yoke Workout 4

Workout 4

1) Power Clean
SETS: 3 REPS: 5/3/1

Set a barbell on the floor, crouch down, and grab it with hands outside shoulder width. Your lower back should be in its natural arch. Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders.

2) Squat
SETS: 3 REPS: 5/3/1

3) Lunge
SETS: 3 REPS: 6 (each leg)

4) Ab-Wheel Rollout
REPS: 100 total

5) Neck Flexion
SETS: 3 REPS: 25

Perform the neck flexion exercise as you did in Workout 2.

Apply 5/3/1 Method for Added Strength

Back to The Big Yoke Wokout

Exercise Step: 

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