So these guys are pretty strong…
Why do we incorporate yoke carries into our training? Well, if you have ever got under a heavy yoke you will almost instantly get an idea of the benefits.
Squats and deadlifts are usually the most popular lifts in gym and often it’s because those two movements allow you to lift the most weight, and lifting up heavy stuff makes you feel awesome!
Whilst squats and deadlifts are certainly full-body movements, they don’t quite compare to picking up a heavy yoke and taking it for a walk in terms of head-to-toe muscle recruitment.
Given the fact that you’re putting your body under a much heavier load than it is used to (much heavier than a squat or deadlift!), a heavy yoke walk elicits an awesome physical response in the body. Benefits include strengthening the upper back, glutes, hamstrings, lower back and hips
Given the extreme load placed on the body super heavy carries should be performed occasionally as part of your training routine, even just a couple of times a month can give you great benefits.
In terms of standards to aim for Strength Education recommends 2 x bodyweight as a realistic and achievable weight for men and women who strength train. 2.5 x bodyweight is a marker of good progress, but the next big landmark is 3 x bodyweight, and that’s a pretty advanced standard. For women, 3 x bodyweight is a superb standard…Get yourself to 4 x bodyweight and you are in the top one percent in the world.
Workout of the Day – CrossFit
A) Build to a heavy yoke carry
B) Every 90 seconds for 15 Minutes :
5 Bench press (Heavy)
5/5 Dumbbell rows (Heavy)
AMRAP Row for calories in remaining time
Workout of the Day – Weightlifting Club
A) Snatch pull + Snatch
2 x 1+1 @ 70%
2 x 1+1 @ 72.5%
2 x 1+1 @ 75%
B) Push press
4 x 4 @ 70-75%
C) Back squat
4 x 3 @ 70-75%