Yancy Camp Workout 621

Below you’ll find your mental conditioning pre-workout video.   Much love – Yancy

Don’t avoid the uncomfortable challenges

Workout 618

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop warm-up x 1 round.
ABCD warm-up running x 8min

Phase 2:
*If possible I want you using a long sustained climb in your area (15-30% if possible), but if necessary, you can do this workout indoors on a treadmill. If using a treadmill for this workout, I want you going with 15-30% incline.  I know for most you don’t have access to long sustained outdoor climbs, so settle in and let the treadmill be your friend.

Ascend/climb x 45min at zone 3 aerobic effort
*If your treadmill inclines above 15%, I want you going with the following:  0-15min at 10% , 15-30min at 20%, 30-45min at 30%.

Phase 3 (I’ve added 4 hip slaps to each round):
Weighted (dumbbell in each hand) step-ups x 50 (25 each leg – make sure you watch my step-up video for proper technique)
Pull-up x 1 to shoulder taps x 10 to pull-up x 1 to hip slaps x 4 to static hang until forced to drop
Rest x 2min
This completes 1 round.
Continue repeating but drop step-up reps down to 40/30/20/10 for remaining 4 rounds.
*If you’re unable to complete the bar work without getting to the static hang before dropping, I want you using a strength band for assistance.
*If you’re easily able to get to the static hang position, I want you wetting your hands before getting on the bar.

Finisher (going with one legged burpees this week):
One legged burpee x 10 (switch legs each rep)
Elbow plank w/side to side hip roll x 50 (25 each side)
This completes 1 round.
Continue repeating but drop reps down to 8/40, 6/30, 4/20, & 2/10 for remaining 4 rounds.

Bonus:
Tire drag x 20min at low end zone 3 aerobic effort