Trap Bar Deadlfits & Yoke Carry...

Trap Bar DL - High Bar:

260x3

350x3

440x3

490x1

520lbs - Fail x2

Yoke Carry 

465lbs x10M

500lbs x10M 

500lb Yoke Carry @ 153lbs. That’s 3.26x bodyweight! 

Getting under a heavy yoke will instantly give you an idea of the benefits. The squat, deadlift, and bench pressare the kings in the gym. They are certainly full-body movements, yet still don’t quite compare to picking up a heavy yoke and walking in terms of top-to-toe muscle recruitment. Given the fact that you’re putting your body under a much heavier load than it is used to, a heavy yoke walk elicits an awesome physical response in the body.

More specifically, yoke training will strengthen:

 

• Your upper back - That’s where you are holding the weight, after all. Expect your back to thicken up and get stronger.
• Your posterior chain - Glutes, hamstrings, and lower back are all working hard and will reap rewards.
• Your legs - And not just the posterior, this is a quad strengthener too.
• Your hips - Through the walk element, you will build strong and powerful hips

Via - Breaking Muscle