Yancy Camp Workout 594

Below you’ll find your link for 594’s mental and motivational conditioning pre-workout.  Have a great week my friends.  Much love – Yancy

Share The Love When You Feel The Love

Workout 594

Phase 1:
Versa loop warm-up x 1 round
ABCD running mechanics work x 7min – ABCD Running Mechanics Demo
Versa loop warm-up – 1 additional round

Phase 2:
Run x 3min at zone 3 effort
Pull-up x 1 to hand position change x 20 to pull-up x 1 hand position change x 20
Run x 3min at zone 3 effort
Heavy carry x 4min for max distance (if indoors, go with 15% incline)
Run x 3min at zone 3 effort
Fwd crawl x 40m (if indoors, you can keep it in a small space by crawling x 5yd/m, turn, and continue repeating)
Run x 3min at zone 3 effort
Heavy dead lift x 5 (bar or 2 kettlebells)
Run x 3min at zone 3 effort
Pull-up x 1 to shoulder taps x 8 to pull-up x 1 to shoulder taps x 8
This completes 1 round.
Continue repeating for a total of 2 rounds.
*Make sure you tie all transition together with no breaks.
*Use a strength band for assistance if needed for the grip and pull strength stations.
*If possible, go with a bucket carry for one round and a sandbag carry for the second round.
*This is a low rep phase compared to other workouts and the main focus is to recover quickly after the OCR specific strength station – “obstacle” and settle in to a smooth, comfortable, but brisk running effort immediately after completing the station. I want you working your mental game throughout every 3min run portion. For example, I want you talking to yourself about how confident you are with your grip strength. I want you conquering the grip and pull strength stations with a huge smile on your face. I want you craving harder stations! Fight the urge to press the run pace. We’ll progress this workout but for today, I want you staying zone 3 during the runs.

Phase 3:
Run x 1min at zone 3 effort
Lunge x 10 (5 each side)
Split squat jump x 10 (5 each side)
This completes 1 round.
Continue repeating for a total of 10 rounds.

Phase 4:
Heavy farmer’s walk x 5min (recommended weight – men 50lb each hand & women 35lb each hand)
Start timer
Carry as long as possible until forced to drop
If you’re forced to drop, stop timer & rest x 30sec
Continue repeating until you reach a total of 5min carry time
*The goal is to carry x 5min without having to drop the weight.

Ryan’s Weekly Bonus:
1200m run (3/4 mile) at zone 4 effort
5 burpees after each 400m (1/4 mile) – *15 total burpees
Reset x 1min
400m (1/4 mile) at zone 5 effort
This completes 1 round.
Continue repeating for a total of 3 rounds.

*Rest x 4min between each round.
*If indoors, you can do 1-2 of the rounds at incline on the treadmill