Yoke Walk and Yoke Push Day
The weather is getting warmer. I have a yoke. I’m going to start doing yoke like Mike Westerling prescribes. Since I haven’t been doing yoke at all yet, I’m starting with week 1 day 3’s yoke.
Yoke
Progressively heavier runs of 50ft over five sets. Work up to a challenging weight that’s still manageable. Heavy enough to slow me, but not heavy enough to barely be able to walk.
My yoke weighs 175lbs.
- 175
- 265
- 355
- 445 PR
- 515 PR
This 515lb walk was borderline “too heavy”. But the speed was fair, so I think I’m still in the range that Mike intended.
Yoke Push
So, again I’m straying from the prescribed day 3. Book says to do stone or sandbag loads. I just brought a ton of my 45lb plates up to my garage from my basement to load up my yoke. So, I decided to use the yoke for some pushes instead of doing sandbag loads.
One run is 50 feet.
- 515lb yoke push for 50 feet. 4 minute EMOM Technically a PR since I’ve never done this before.
I strained my left calf on the 4th push. It felt like a cramp, but it hasn’t gone away as I write this.
Back to Training Log.
