It is time for me to practice what I preach. My trainer, Jay Hagadorn, is exposing my body to a whole new level of exercise as we prepare me for a bodybuilding competition. These next eight weeks, if you are willing to follow me through these routines, are designed to put on mass throughout the entire body. Just as these are likely to be new to you, they are new to me as well.
A "Yoke Walk" is carrying a weighted metal yoke across the traps while standing straight up. It is a metal bar with two legs on either side that hang within inches of the ground when you are standing upright. While the yoke is resting across the traps you walk as fast as you can for 200' before setting the yoke on it's legs for the rest period.
The "Backward Sled Pull" is pulling a weighted metal sled across the asphalt for about 150' while back peddling as fast as you can, with both hands holding a single handle attached to the sled by a 5' cable. The rest period is between each 150' interval.
Stretch for 10 minutes.
6 sets of Yoke Walks for 200' with 360 lbs.
- with a 45 second rest between sets, and 120 second rest before proceeding to the next exercise.
10 sets of Backward Sled Pulls for 150' with 200 lbs.
- with a 45 second rest between sets.
If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)
A "Yoke Walk" is carrying a weighted metal yoke across the traps while standing straight up. It is a metal bar with two legs on either side that hang within inches of the ground when you are standing upright. While the yoke is resting across the traps you walk as fast as you can for 200' before setting the yoke on it's legs for the rest period.
The "Backward Sled Pull" is pulling a weighted metal sled across the asphalt for about 150' while back peddling as fast as you can, with both hands holding a single handle attached to the sled by a 5' cable. The rest period is between each 150' interval.
Stretch for 10 minutes.
6 sets of Yoke Walks for 200' with 360 lbs.
- with a 45 second rest between sets, and 120 second rest before proceeding to the next exercise.
10 sets of Backward Sled Pulls for 150' with 200 lbs.
- with a 45 second rest between sets.
If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)
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