Yancy Camp Workout 584

Take 4 minutes and watch our pre-workout mental and motivational conditioning video.  I’m confident this one will reach out and touch you

How’s your modeling career going

Workout 584

Phase 1:
Versa loop warm-up x 1 round
ABCD running mechanics x 8min
Versa loop warm-up x 1 round

Phase 2
4min Tabata x 3 rounds
*If indoors, I want you working each 4min Tabata at 15% incline on the treadmill for rounds 1 & 3 & 0% incline for round 2.
*If outdoors, I want you working each 4min Tabata on a sustained ascent/climb.
*If outdoors, I want you going with an easy zone 2 effort on the descent for your recovery (if it takes longer than 3min, that’s fine).
Start timer
Position feet off to the sides of the treadmill until timer hits 10sec mark
Run x 20sec at 95% effort (you’ll now be at the 30sec mark)
Position feet off to the sides of the treadmill until timer hits 40sec mark
Run x 20sec at 95% effort (you’ll now be at 1min mark)
Continue repeating this process until you hit the 4min mark
Recover x 3min at easy zone 2 effort
This completes 1 round.
Continue repeating for a total of 3 rounds
*If indoors, keep track of the average mph/pace you’re able to maintain for each 4min Tabata round.
*If outdoor, you’ll be brisk walking for each 10sec piece.
*If outdoor, make sure you track your distance covered and pace for reach 4min round.
*Keep in mind that it’s very normal that your 95% effort pace is going to slow as the rounds wear on. Keep hitting an honest 95% effort during each 20sec effort.
*This is our 5th week of working Tabata’s. I cut you back to 3 total rounds and took away the weight. I’m confident many of you are going to feel fast and sharp this week.

Phase 3:
Mountain climbers x 20 (10 each leg) Exercise Demo
Pike pops x 20 Exercise Demo
Hip drives x 20 Exercise Demo
This completes round 1.
Continue repeating but drop reps down to 18/16/14/12/10 for remaining 5 rounds
*Hopefully you logged your results from last week. I’m confident you’ll find yourself making large improvement gains in short time with workouts like this. It’ll help you in many areas but the all important barbed wire crawl is a spot out on course where you’ll love the gains.
*Here’s the gold standard to this tough little workout – complete is as an EMOM
*Even if you’re moving really fast, you’ll be pressed to get the first sets of 20 in less than 55sec. This leave you 5 sec rest until you have to start the sets of 18. I tested it out and was barely able to make it. Give it a try! If you know for sure that you won’t be able to complete it as an EMOM, go with 90sec or 2min.
*If you’re unsure about how to do an EMOM (Every minute on the minute), here’s the details. Start your timer, complete the reps, rest until the timer hits 1min mark, complete 2nd set, rest until timer hits 2min mark, continue repeating for all remaining sets. If you are using 90sec, 2min, 2:30min, or 3min in place of 1min, follow the same process.

Phase 4:
Burpee x 10
Pull-up x 2 to hand position change x 8 to shoulder taps x 4 to hip slaps x 2 to pull-up x 1
This completes 1 round.
Continue repeating but drop burpee reps down to 9/8/7/6/5/4 for remaining 6 rounds.
*The goal is to go unbroken and tie everything together without rest.
*If necessary, take breaks between each round in hopes you can complete the bar work unbroken but it’s okay if you need to break up the bar work as well. Another option is to use a strength band to assist the bar work. Enjoy!

Bonus:
40min brick
Bike, stairclimber, treadmill at incline, row, air assault bike, or jacob’s ladder x 20min at zone 3 effort
Run x 20min at zone 3 effort
*Make sure you tie the two 20min pieces together with no break.