Warm up

Mobility Set
Rumble Roller
Light Stretching

ELITEFTS Yoke Bar Squat

185 for 6
265 for 3
355 for 3
445 for 2
545 for 1

Video of 545 for 1 with ELITEFTS YOKE Bar


Speed Pulls

405 for 3 Touch and go
405 for 3 Dead Stop
405 for 3 3 singles with 5 seconds rest in between

Video of 405 for 3 touch and go speed work


Step Ups

135 for 8
225 for 8
275 for 8

Video of 275 for 8 Step ups


Done

Great workout tonight. I was able to hit a solid single with the yoke bar and I was happy with how the weight felt on my back. Speed work felt fast and my back is coming around. I will hit the treadmill tomorrow and beat my abs up as well. I find out that my buds can’t make it to PA states with me so I’ll be running solo at the meet. If anyone is going to be there hit me up on the Q/A. I need a “UP” call.

,
Scott Yard