Y3T Week 4 – Heavy
We're performing Y3T Protocol made famous by Neil Young.
Week 1 is 5 sets x 4-6 reps
Week 2 is 4 sets x 8-10 reps
Week 3 is 3 sets x 12-15 reps
We aim to be repeating this for 6-12 weeks.
A. Push Press 6-6-4-4-4
Push Press
– Set 1 – 6 reps
– Set 2 – 6 reps
– Set 3 – 4 reps
– Set 4 – 4 reps
– Set 5 – 4 reps
Rest as needed
B. Dumbbell Bulgarian Split Squat 5 x 12
Dumbbell Bulgarian Split Squat
– 5 sets of 12 reps
Rest as needed
C.
4 Rounds for Time:
– 6 Push Jerks
– 12 Barbell Reverse Lunges
– 6 Pull-Ups
– Run 200 meters