Author: WodUp

Y3T Week 3 – Light

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, Bent-Over Barbell Row, Dumbbell Standing Triceps Extension

3 sets, for quality, of:
A1. 12-15 Back SquatsA2. 12-15 Bent-Over Barbell RowsA3. 12-15 Dumbbell Standing Triceps Extensions

B. 10 minute AMRAP of Pull-Ups, Burpees, and Kettlebell Swings

As Many Rounds and Reps as possible in 10 minutes:
– 5 Pull-Ups
– 10 Burpees
– 15 Kettlebell Swings

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A. Power Snatch 6 x 1-3

Power Snatch
– 6 sets of 1-3 reps
Rest as needed

B.

As Many Rounds and Reps as possible in 14 minutes:
– 20 Alternating One-Arm Dumbbell Snatches
– 20 Bodyweight Reverse Lunges
– 30 Double-Unders

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Y3T Week 2 – Medium

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

4 sets, for quality, of:
A1. 8-10 Back SquatsA2. 8-10 Dumbbell One-Arm Bent-Over Rows

B. 4 Rounds For Time of Dumbbell Front Rack Walking Lunge Steps, Feet Elevated Inverted Ring Rows, and Running

4 Rounds for Time:
– 14 Dumbbell Front Rack Walking Lunge Steps
– 10 Feet Elevated Inverted Ring Rows
– Run 200 meters

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A. 10-9-8-7-6-5-4-3-2-1 Toes to Bars and Deadlifts

10-9-8-7-6-5-4-3-2-1 Reps for Time:
– Toes to Bar
– Deadlift @ 225/155 lbs

# "Joker"
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

## GENERAL
* CompTrain Benchmark workout
* Workout should take less than 12 minutes to complete

## TOES TO BAR & DEADLFITS
* Choose a deadlift weight and toes to bar variation you would only break with once on the larger sets (10-6)

## LOGISTICS
* Flow of The Workout:
1 Toes to Bar
10 Deadlifts
2 Toes to Bar
9 Deadlifts
….

## DAILY VIDEO
Click [Here](https://youtu.be/-V3pvI-TWSQ)

# WOD BRIEF + GROUP WARMUP (0:00 – 17:00)
## 30 Seconds
Straight Leg Inchworms
Medicine Ball Deadlifts

Push-up to Down Dog
Medicine Ball Ground to Overhead

Active Samson
Medicine Ball Squats

Active Spidermans
Medicine Ball Slams

## Medicine Ball Game
The class is one big team lined up in a straight line. With everyones medicine balls lined up next to the first athlete in the line, the team will pass all the medicine balls to the other end while holding a hollow position. Go for time in both directions. For smaller classes, see how many trips you can make in 1 minute. After the hollow hold, we can switch to a high plank variation. See the daily video for a visual.

## Barbell Warmup
20 Seconds Barbell Good Mornings
20 Seconds Stiff Legged Deadlifts
20 Seconds Deadlifts

# MOBILITY (17:00 – 20:00)
## Pigeon Pose: 30 Seconds Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

## Medicine Ball Thoracic Opener: 1 Minute
Place the medicine ball right around the base of the shoulder bales and barbell an arms distance behind you. Lift hips up and grab the bar with both hands. With belly tight, drop hips towards the ground to feet a nice stretch through the upper body as we work through thoracic spine extension.

## Barbell Straddle Stretch: 45 Seconds
With feet wide and legs straight, reach forward for the bar and use it as leverage to pull yourself forward. Breath deeply into the stretch.

# TEACHING (20:00 – 32:00)
## TOES TO BAR
### Hands
Two things to focus on with each movement. One upper body focus and one lower body focus. Our upper body focus for the toes to bar is the hands. Rather than thinking of bringing the feet to the bar, we can think about pressing the bar to the feet. This gets the lats more involved and can help athletes maintain a better kip swing, preventing the pendulum swing that happens when we are too hip dominant.

### Knees
The lower body focus is the knees. A way to quickly get these reps done and take some fatigue out of the midline is to bring the knee to the elbows before snapping the feet up to kick the bar. This requires less strength and flexibility than the straight leg method. It is also an easier transition from a knees up variation to getting prescribed toes to bar. This knee bent only happens on the way up, as we want legs straight in the arch position.

### Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knee to Chest
3 Knees to Elbow
3 Toes to Bar

### Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees Up

*If you’re reducing the total volume of toes to bar, it may be best to simply complete 3-4 toes to bar each round instead of the 1 up to 10 method. This reduces the volume to 30-40 reps while making it easy to follow along with the rep scheme.

## DEADLIFTS
### Hands
Our upper body focus on the deadlift is also the hands. Just like the toes to bar, we can think of pressing the bar against the body throughout the whole movement to get the lats involved. Keeping the lats active and bar close helps athletes maintain control and positioning.

### Knees
The lower body focus is the knees. Specifically, bending once the bar passes them on the way down. When we maintain too much of a stiff leg, we overload the hamstrings and the glutes. While we want this muscle group heavily involved, it doesn’t mean we want to take the quads completely out of the movement. Bending the bar back down to the ground allows athletes to press through the floor and get more muscles involved.

### Movement Prep
5 Top Half Deadlifts (Focusing on Hands Back)
5 Full Deadlifts

# REHEARSAL (32:00 – 40:00)
## 1 Round
6 Toes to Bar
6 Deadlifts

*Build to Workout Weight *

## 1 Round
1-2-3 Toes to Bar
3-2-1 Deadlifts

# STRATEGY + WOD (40:00 – 60:00)
## GENERAL
* Beginning of the workout is deadlift heavy
* End of the workout is toes to bar heavy
* The rep scheme can trick us into trying to hold on for unbroken sets

## TOES TO BAR & DEADLIFTS
* Some sets to consider cutting in half are the rounds of 10 through 6
* A quick planned break can help tremendously on these sets
* Think short sets, short breaks
* Take advantage of the small reps in rounds 1 to 5, trying to hold on there

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A.

60s x 25sets
5 Rounds

60s Rowing/Bike

Rest 60s

60s Amrap
Box Jumps Step Down / Box Step Up

Rest 60s

60s AMRAP
DB Clean & Press

Rest 60s

60s AMRAP
Skater Mountain Climber / Plank

Rest 60s

60s Jump RopeScoring: Not Scored

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Y3T Week 2 – Medium

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: Push Press, Dumbbell Bulgarian Split Squat

4 sets, for quality, of:
A1. 8-10 Push PressesA2. 8-10 Dumbbell Bulgarian Split Squats

B.

As Many Rounds and Reps as possible in 15 minutes:
– 10 Double Kettlebell Front-Racked Squats
– 15 Double Kettlebell Deadlifts
– 8 Push-Ups
– Farmers Walk 60 meters

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A. Power Clean and Jerk 6 x 2-4

Power Clean and Jerk
– 6 sets of 2-4 reps
Rest as needed

B.

As Many Rounds and Reps as possible in 12 minutes:
– 10 Dumbbell Thrusters
– 10 Jumping Pull-Ups
– 10 Burpees

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A. For Time: Running, Pull-Ups, Push-Ups, and Air Squats

For Time:
– Run 1 mile
– 100 Pull-Ups
– 200 Push-Ups
– 300 Air Squats
– Run 1 mile

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run. If you’ve got a 20 pound vest or body armor, wear it.

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Y3T Week 1 – 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: Push Press, Dumbbell Bulgarian Split Squat

5 sets, for quality, of:
A1. 4-6 Push PressesA2. 4-6 Dumbbell Bulgarian Split Squats

B.

As Many Rounds and Reps as possible in 15 minutes:
– 16 Single Arm Dumbbell Overhead Squats
– 16 Seated Leg Wipers
– Bear Crawl 30 meters

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A. 4 Rounds For Time of Running, Box Jumps, and Rope Climbs

4 Rounds for Time:
– Run 400 meters
– 15 Box Jumps
– 3 Rope Climbs
"Mountain Dew"
4 Rounds:
400 Meter Run
15 Box Jump Overs (24"/20")
3 Rope Climbs

GENERAL
Looking for a longer pacing workout here
Somewhere between 18-25 minutes
RUN
If unable to run, complete one of the following:
500 Meter Row
40/28 Calorie Schwinn
28/20 Calorie Assault or Echo
800 Meter Bike Erg
BOX JUMP
No need to stand to full extension on box jump
ROPE CLIMBS
Looking for a variation that allows athletes to complete these in 90 seconds (30 per climb)
DAILY VIDEO
Click here

WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

MOBILITY (10:00 – 12:00)
Couch Stretch: 1 Minute Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

TEACHING (12:00 – 25:00)
RUN
Toes Down
Here’s a quick test. Try hopping in place on the middle of the foot or the heels for a few seconds. Now try hopping in place from the forefoot. Which one was more pleasant? Which one was more bouncy? Most everyone would say the front part of the foot. That being said, we can probably guess that it would be most suitable for athletes to land on the wide front half of the foot. Doing so absorbs shock and keeps athletes foot on the gas.

When athletes land on the mid-foot or the heels, it can put a lot of pressure on the joint and quite literally cause us to put on the brakes. We run slower and with more risk when this part of the foot hits the ground first.

As we run today, let’s bring some attention to how the foot is striking the ground. Keeping the foot relaxed keeps the toes down and can help the front half strike first. If we tense up, the foot flexes up and reveals the heel. We’ll practice relaxing the foot and hopping in movement prep.

Movement Prep
10 Second Heel Hops
10 Seconds Forefoot Hops
100 Meter Run

ROPE CLIMBS
Toes Up
While we want toes down on the run, we want out toes pointed up when rope climbing. Pointing the toes up by flexing the foot allows athletes to maintain better foot locks. When the toes point towards the ground, the rope is more likely to slip off our shoes. When this happens, we are forced the use the upper body to keep ourselves from sliding. Toes up helps us get up more efficiently.

Movement Prep
5 Hanging Knees to Elbows
5 Hanging Foot Locks (With Toes Up)
1 Rope Climb

Movements Substitutions
Reduce Reps
1/2 Rope Climbs (2:1)
Seated Rope Pulls (2:1)
Pull-ups (4:1)

BOX JUMP OVERS
Toes & Heels
Wrapping it all up by talking about the toes and the heels on the box jump over. When we land on the box, the goal is to get the whole foot in contact with the wood. It is common here to see athletes just land in the toes, with the heels sometimes off the box. This would be the equivalent of squatting or deadlifting with the heels off the ground. In this more dynamic movement, let’s aim for full foot contact.

Movement Prep
4 Box Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
4 Box Jump Overs (Smaller Box)
4 Box Jump Overs (Workout Height)

REHEARSAL (25:00 – 30:00)
1 Round
100 Meter Run
5 Box Jump Overs
1 Rope Climb

STRATEGY + WOD (30:00 – 60:00)
RUN & BOX JUMP OVERS
Pace these out accordingly to thrive on the rope climbs
Just don’t stop moving, no matter the pace
ROPE CLIMBS
Focus today is our 12 total rope climbs
Taking these one at a time, let’s focus on quality over speed
With a good deal of volume, take your time between reps to ensure good movement

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