T Nation

Updated Version of Building a Better Yoke


#1

Just seen the updated version of building a better yoke, wondering if someone can clarify the assistance work and or recommend what exercises to select

Monday

Press: 5/3/1 sets and reps
Press - 50 total reps @ FSL

Assistance:

Push - 25-50 total reps
Pull - 25-50 total reps
Single leg/Core -25-50 total reps

Tuesday

Hang Clean - 15-25 total reps @ SSL
Deadlift: 5/3/1 sets and reps
Deadlift - 25 reps @ FSL

Assistance:

Push - 25-50 total reps
Pull - 25-50 total reps
Single leg/Core -25-50 total reps

Thursday

Bench press: 5/3/1 sets and reps
Bench press - 50 total reps @ FSL

Assistance:

Push - 25-50 total reps
Pull - 25-50 total reps
Single leg/Core -25-50 total reps

Friday

Power clean - 15-25 reps @ SSL
Squat - 5/3/1 sets and reps
Squat - 25 total reps @ FSL

Assistance:

Push - 25-50 total reps
Pull - 25-50 total reps
Single leg/Core -25-50 total reps


#2

Read 5/3/1 for Beginners on Jim’s site. There’s also extensive notes on assistance in the yoke article itself.