I tried the yoke yesterday for the first time in my life, and well, holy shit. I've been regularly taking 450lbs for a walk using the farmer's implements, so I figured without the grip being a limiting factor I should be able to walk a ton of weight on the yoke. That was an ill conceived notion. I first stood up with 180lbs on it, which obviously felt like nothing on my back, however as soon as I took my first step with the thing I realized it was not going to be as easy as I had imagined. The damn thing just throws you everywhere every time you take a step. For the life of me I couldn't figure out how to keep it in balance during movement. It's an interesting experience to say the least. Anyway, I worked my way up to 360lbs on it and decided that was enough for one day. Today my mid back is sore as hell. I may continue to do this exercise once a week for the next 8 weeks before I resume squatting if i can locate my nutsack.
Jump squat(40lbs)- 5,5,5,5,5 (25)
Rhythmic vertical jump- 5,5,5,5,5 (25)
Depth jump(30" drop)- 7,7,7,7,6,6 (40)
Ab wheel- 10,10,10
TRX fallout- 8,8,7,7
Yoke walk- 180lbsx25yds, 280lbsx25yds, 360lbsx25yds, 360lbsx25yds