Yancy Camp Workout 285
I know there are numerous Yancy Camp clients who are racing this weekend. Here’s to an epic weekend of dominating obstacles. Always remember to believe in yourself. I know for a fact that many obstacles are failed because athletes have self doubt as they approach the obstacle. some drop off of ropes, monkey bars, rigs, etc. because in their head they don’t believe they can conquer the obstacle. Don’t touch that obstacle until you have your mind right and believe in yourself. Visualize a 100′ pit under that rig or monkey bars. You have to get across! Minus the spear, attack any obstacle that’s given you trouble in the past with an aggressive attitude and dont’ settle out there on course. You will find another gear out there this weekend and every weekend you race this year. You will not settle!
285 is cranking up with the 400 Burp.
If you don’t remember how to complete this challenge or you’ve never seen it before, once you’re logged in, select “Log Challenge Results” and you’ll see “Log The Burp Results”. Once in, you’ll see all the details for the challenge. This is also where you’ll log your results.
2nd phase:
7min run at aerobic training zone effort
Lunges x 3min
Sandbell rows x 30
Sandbell one arm snatch x 20 (10 each side)
Burpee to sandbell snatch x 10
Bar hang x 30sec
Sandbell or bucket step-ups x 20
This completes 1 round. Continue repeating for a total of 4 rounds and tie everything.
*All or a portion of the 7min runs can be replaced with treadmill running at incline or other forms of aerboic training like cycling.
*If you’re not able to tie the 400 Burp in with the 2nd phase, go for 5 rounds in the 2nd phase vs 4.
*There is a video in the library of me doing a bunch of different sandbell exercises. The row and one arm snatch are explained. As many of you know, the rows are one of my secret weapons do developing epic grip strength. I truly love this exercise.
*If you don’t have access to a sandbell you can replace the rows and one arm snatch with a dumbbell or kettlebell. For the burpee to sandbell snatch, if replacing the snatch with a dumbbell, be careful not to bang your chest and you’ll need to replace the snatch with a one arm snatch.
*Make sure you tie everything together without breaks.
Bonus Core Work:
Backward inch worms x 14
Alt V-ups x 14
Plank w/hip circles x 14
Continue repeating without break for 12/10/8/6/4/2 reps
*Backward inch worms – start in the plan position, walk hands back toward your feet (keeping legs straight) until your hands get to your toes, from this position, kick both legs back at the same time which will have you finishing the rep back in the plank position.
*Plank w/hip circles can be viewed in the OCR instructional video library.
