Yancy Camp Workout 613

Here’s your pre-workout mental conditioning video.  Much love – Yancy!

Confidence – your good is great – let’s go!

*Always remember to scale down the entire workout or specific phases if necessary.

Workout 613

Phase 1:
Versa Loop Warm-up x 1 round
ABCD running mechanics work x 8 minutes – Running Mechanics Demo
Versa Loop Warm-up x 1 round

Phase 2:
*This is our fourth round of this workout.  We’ve been moving back and forth with and without zone 4 work.  613 will not have anything above zone 3 and then next week we’ll have one more progression of our zone 4 time.    It’s a process my friends, and I’m confident you’ll appreciate the results.

Run x 6min at zone 3 effort
Rope or towel assisted pull ups x 8 – Exercise Demo
After completing 8th assisted pull-up – static/dead hang until forced to drop
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
Bodyweight step-ups x 40 (20 each leg) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 6 rounds.
*Complete the rope or towel assisted pull-ups as close to strict pull-ups as possible (meaning use minimal jump off the ground).
*We’re scaling down to 8 pull-up reps each set this week. I want as many as possible to be with no to as little pop of the ground as possible.

Phase 3:
10% incline x 15min, outdoor run on a sustained climb, or tire drag at zone 3 aerobic effort
*If possible, tie Phase 3 immediately on to the end of Phase 1 without a break
*The past few weeks phase 3 has been 15% incline or tire drag. This week its’ 10% or tire drag. If you choose 10%, you should feel sharp and fast.

Phase 4 (this is our 4th week of having this EMOM programmed – we should be getting better!)
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.

Bonus:
10/100 Test – Test Demo
If you haven’t completed this Yancy Camp grip and pull strength test in awhile, I want you to do so. *Make sure you log your new results!
If you’ve never complete this test, make sure you get it in and log your results in your online test tracking log. *If you’re new to the program, make sure you get all your tests completed and your results logged. Enjoy!