Yancy Camp Workout 451

For the main body of workout 451 we’re taking one of our traditional challenges (400 Burp) and changing it up a bit.  If you’re new to the program, you can go to the Log OCR Challenges Tab in your account and you can find the details for the challenge.  If you want to see how the Scoreboard for the 400 Burp, you can find this on the homepage of the YancyCamp.com website.  For 451 though, we’re changing things up.  See below and enjoy!

Phase 1:
400 Slam Ball Challenge:
Start timer
Run 400m
Complete as many 50lb (guys) or 35lb (girls) ball slams as possible until timer hits 3min mark.
Run 2nd 400m
Complete as many 50lb or 35lb ball slams as possible until timer hits 6min
Continue repeating this process for a total of 24min (8 total rounds).
Your score is how many  ball slams you complete in the 8 rounds.
*If you don’t have access to a slam ball, you can modify with 50 or 35lb one arm dumbbell snatch or you can do weighted lunges using whatever weight implement you have available to you. If you are able to do it with a 50lb or 35lb slam ball, keep track of your mark because I will eventually turn this one in to a challenge.
*You’ll need to keep track of your count each round (quickly jot down the number before going out for next 400m run or have someone help you keep track).
*Pacing is very important for this test. If you run your 400m too fast, you’ll be wrecked and unable to complete many slams. If you run too slow, you’ll have very little time to complete many slams.
*Make sure you warm-up before starting this challenge.
*There is a ball slam demo in the video library. For each rep, make sure you’re squatting down to pick up the ball (see video)

Phase 2:
30min run (trail if possible) at aerobic (zone 3) effort.
*If indoor go with 15-30% incline.

Phase 3:
Weighted step-ups x 30
Heavy farmer’s carry x 30sec
Sandbell or kettlebell row x 30
Pull-up x 1 to hand position change x 10 to toe to bar x 2 to hip slaps x 4 to pull-up x 1 to hang x 30sec
This completes 1 round. Continue repeating but drop step-ups & row reps down to 26/22/18/14/10 for remaining 5 sets.
*Move through all 6 rounds without break if possible.