#GXPB [22-030] THIS IS 'NO YOKE' OF A WORKOUT
Channel: Dom McStraw
Date: 2022-02-16

Preparation
. 
All 1:00 per side.
.
MG Lower back.
MG Hamstrings.
MG Tricep.
MG Glutes.
. . .
Format
.
A bit of yoke carries, deadballs, presses and calorie pursuits.
. . .
The workout
.
A. Warm up 5:00.
PVC / Dowel movements.
5 Rounds ascending & descending reps.
Yoke carry (180kg) – 20m.40.60.40.20.
DDBL over bar (30kg) – 4.8.12.8.4.
DB Floor Press (2x25kg) – 12.14.16.14.12.
Rower Calories – 12.14.16.14.12.
R1:00.
. . .
At home version.
.
Sandbag / ruck walking lunges.
Sandbag / ruck power cleans.
Sandbag / ruck floor press & pull over.
Shuttle run or skipping – 30.35.45.35.40 secs.
R1:00.
.. . .
Advice & tips
.
Yoke unladen weight is 80 – 100kg (depending on manufacturer).
Add weight to be 2x bodyweight or where it’s a challenge to walk the 1st 10m lap.
It’s not a race … steady as you go.
. . .
Post session
.
All 1:00 per side.
MG Delts.
MG Hamstrings.
MG Tricep..
MG Glutes.
.
.
.
.
.
. . .

Here’s 3 other ways I may be able to help you more today.

► 1. Get some more information on what we do, here …

https://mcstrawmethod.com/the-long-game

► 2. Join the Free FB Group.

Posting periodical tips & tactics for how to go after your health & fitness goals using our athletic performance & conditioning approach used in the GenX Performance Blueprint.

https://www.facebook.com/groups/genxperformanceblueprint

(We’re adding more content each week to the ‘guides’ section, so make sure that’s your first stop after you introduce yourself and say hi).

► 3. Or, if you've already decided you want to Get Your Results and some accountability to help along the way, go ahead and book a obligation free call with me to discuss where you are today, where you want to be and let’s see if we can help you along the way.

https://mcstrawmethod.com/book-a-call

► If you like, you can keep up to date with me here too …

www:  https://mcstrawmethod.com/ 
FB:  https://www.facebook.com/mcstrawmethod
IG:  https://www.instagram.com/dommcstraw
Other:  https://linktr.ee/dom_mcstraw

► Hashtags

#mcstrawmethod #genxperformanceblueprint #playthelonggame #theoptimaldose  #theprotocol #mobilise #mentalise #metabolise #athletic #strong #resilient #fitdad #coach #performance #conditioning #fitness #everydamnday #factsnothacks #nopillspotionsmagiclotions #optimise #stronganduseful #whennooneiswatching 

► Disclaimer:

We make no representations or warranties of any kind, express or implied, in relation to any information, content, materials, products or services included in this website, except as otherwise provided under any applicable law. 

We do not accept responsibility for any loss or damage, howsoever caused (including through negligence or matters outside their control), which you may directly or indirectly suffer in connection with your use of this website or any linked website, nor do we accept any responsibility for any such loss arising out of your use of, or reliance on, information contained on, or accessed through this Website. To the maximum extent permitted by law we disclaim any such representations or warranties as to the completeness, accuracy, merchantability or fitness for purpose of this website of the information that it contains. We do not exclude any rights or remedies in respect of goods or services under the Competition and Consumer Act 2010 (Cth) or equivalent State or Territory legislation which cannot be excluded, restricted or modified. 

The use of information on this website is at your own risk. To the maximum extent permitted by law we exclude all liability in respect of any injury, loss or damage arising out of, or related to, the use, or inability to use, the information on this Website or provided through this Website through email. This limitation of liability includes, but is not limited to, compensatory, direct, indirect or consequential damages, interruption of business, loss of data, income or profit, loss of, or damage to property, and third party claims. If any liability is not able to be excluded by law, we limit our liability to the re-supply of the relevant information or services. 

You agree to indemnify us and other persons involved in the creation of our collateral from all damages, losses, penalties, fines, expenses and costs (including legal costs) which arise out of or relate to your use of this website, any information that you provide via this website or any damage that you cause to this website. This indemnification includes, without limitation, liability relating to copyright infringement, defamation, invasion of privacy and trademark infringement. 

Nothing on our collateral should be taken or interpreted as medical advice or assistance. You should seek the advice and assistance of qualified medical practitioners for your particular circumstances and needs.