Yancy Camp Workout 268
Happy Sunday everyone! We’re not going to waiver with our training this year. We’re going to stay consistent and we’re going to see improvements in our training and performance out on course. No matter what your goals are, we’re going to stay engaged and the results are going to be there. Thank you for staying consistent during this off season period. It will pay off!
*I’m creating a Closed Yancy Camp Facebook Group this week for all active members. Of course we have the forum but this will give you another way to quickly shoot questions out to us, share information, talk about the workouts and training, etc. Communicating with you is what I love most about Yancy Camp and this will give us another way to stay connected.
Run x 6min at low end aerobic training zone effort (atz) (treadmill or outside)
Bar hang w/hand release hip slaps x 20
Run x 6min at low end aerobic training zone effort
Fwd bear crawl x 5sec, backward bear crawl x 5sec, continue x 6 rounds
Bucket or sandbell/sandbag carry x 4min at tempo effort (15% incline on the treadmill or outside)
10/100 for max reps (see video if needed)
Run x 6min at low end aerobic training zone effort
Sandbell, sandbag, or dumbbell (one in each hand) step-ups x 20
Bucket or sandbell/sandbag carry x 4min at tempo effort (15% incline on the treadmill or outside)
Run x 8min at low end aerobic training zone effort (15% incline or outside)
Sandbell or dumbbell rows x 20, pull-ups x 5, continue x 3 rounds
Run x 6min at low end Lydiard effort
Finisher:
Bar hang w/hand release hip slaps x 20
Bucket step-ups x 20
Continue 18/16/14/12/10
*One of the goals for this workout is to tie everything together without any significant breaks (nothing greater than 10-15sec if possible.
Finish w/20min at low end aerobic training zone effort.
*Tie this 20min effort on to the end without break if possible.
*Aerobic training zone effort is appx 70-80% of max HR.
*Tempo effort is appx 80-90% of max HR.
*Modification for the bar hang w/hand release hip slaps:
Release one hand and quickly return it to the bar (only moving the hand a few inches from the bar. This equals one reps – continue until you reach 20. Drop and rest if needed. The goal with this exercise if getting you physically and mentally comfortable and able to support your body weight while only holding on with one hand. There are multiple times out on course when this is required (rigs and monkey bars to name a few obstacles), and to tackle courses without obstacle failure, this is something we have to eventually master. If this is something you struggle with, hang in there. We will improve and you will conquer!
