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. Alternating Sets: Back Squat, Dumbbell One-Arm Bent-Over Row
5 sets, for quality, of:
A1. 6 Back Squats
6 Back Squats
4 Back Squats
4 Back Squats
4 Back Squats
A2. 6 Dumbbell One-Arm Bent-Over Rows
B.
As Many Rounds and Reps as possible in 12 minutes:
– 20 Kettlebell Swings
– 15 Box Jumps
– Farmers Walk 60 meters