Yancy Camp Workout 322

I know a lot of people raced over the weekend. One of the best reports I’ve received so far was from Brandon Null who ran his very first clean (obstacle failure free) race. I also was able to meet some of you for the first time at Spartan Austin. One of my favorite reasons for racing these days is the fact that I always get to meet Yancy Camp athletes for the first time during festival area time. Full time Yancy Camp athletes had great success this week. Allison Tai won Toughest Mudder Philadephis, Michael Mark and Alexandra Walker took 1st place Saturday in Austin and Alex can back Sunday and took 1st again. Hunter Russell took 2nd on Saturday and 1st on Sunday. Michael also took 1st place Friday night in the Spartan Time Trials Race. We also had many other great performances at Toughest Mudder Philly with Mark Jones and Morgan McKay finishing 4th and Adrian Alvord finishing 5th. Congrats to all!
***It’s okay to step away from running every now and then and give the body a break. Don’t panic 🙂

This workout doesn’t contain any running. The plan is to take a little time off from running. Don’t worry, we’ll still be hitting the aerobic engine.

*Warm-up w/versa loop routine
Cycling x 10min at aerobic training zone effort
Heavy dumbbell dead lift x 4
Hanging from bar – hand position change x 20 – hang until forced to drop (not to exceed 1min)
Plank w/hip circles x 20
This completes 1 round. Continue repeating for a total of 5 rounds

If doing this workout indoor at your gym, finish w/20min aerobic training zone effort on some other piece of equipment (rowing, ski erg, stair climber, or incline trainer at 30%)
If doing this workout outdoor, finish w/20min aerobic training effort on the bike.
*With the heavy dumbbell, dead lift, we’re simulating the new Yokohama tire flip at Spartan Race. This tire is giving some of the guys and girls fits and we’re going to fix this problem. For these 4 reps, I want you using two dumbbells that will be placed between your feet and I don’t want the reps to feel easy. Use good form and I want every rep to feel heavy! *I like dumbbells better than traditional bar deadlift because they force you to get lower in the squat.