Yancy Camp Workout 607

Here’s your pre-workout mental conditioning video.  Enjoy my friends!

Do people gravitate toward you or away from you

Workout 607

Phase 1:
Versa Loop Warm-up x 1 round
ABCD running mechanics work x 7 minutes – Running Mechanics Demo
Versa Loop Warm-up x 1 round

Phase 2:
*Last week we were 6min (2min low end zone 3, 2min zone 4, 2min low end zone 3). This week we’re keeping everything zone 3 and next week we’ll progress the zone 4 time). It’s a process my friends. I’m confident you’ll appreciate the results.

Run x 6min at zone 3 aerobic effort
Rope or towel assisted pull ups x 10 – Exercise Demo
Bar pull-up x 1 to hand position change x 20 to pull-up x 1 (go with strength band assistance if needed) – Exercise Demo
Weighted step-ups x 30 (15 each leg) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 6 rounds.
*This week I want you completing the rope or towel assisted pull-ups as close to strict pull-ups as possible. Last week the reps were 20 and this week we’re going with 10 so I want you reaching up higher on the rope/towel and using more of your upper body to complete each rep.
*Recommended weight for the weighted step-ups – men 50lb & women 35lb

Phase 3:
15% incline x 15min on a treadmill or outdoor run on a sustained climb at zone 3 aerobic effort for max distance
*I want the first 5min to be completed with a heavy carry (sandbag, bucket, rock, log or other weight implement)
*If possible, tie Phase 3 immediately on to the end of Phase 1 without a break

Phase 4:
EMOM (Every Minute On The Minute)
Burpee x 5
Mountain Climbers x 20 (10 each leg)
Elbow plank w/side to side hip roll x 20 (10 each side) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 10min
*You’re completing the 25 reps then resting until the timer hits the 1min mark.
*The goal is to finish 10 rounds unbroken. If you hit a round where you’re unable to complete the reps within 1min, you’ll rest 1 additional minute then crank back up.