Yancy Camp Workout 287

These first 6 rounds are going to be tough. Enjoy! The moment you’ve completed the rounds, try and go right in to the 36min climb/run portion without break. I know many of you are consistently sticking with the programming and seeing great results. The roster athletes and I are super pumped to follow your progression and please always feel free to reach out with questions. If you haven’t already, make sure you request to be added to our private Facebook Yancy Camp Athletes & Coaches Page.

Warm-up w/5min 15% or flat run.

There will be an indoor and outdoor option for 287:
Inside:
15% incline on the treadmill x 4min at tempo effort
Sandbell or dumbbell (goblet hold position) box squats x 16
Push-ups x 16
Med ball chop x 16 (8 right and 8 left)
Burpee to pull-up x 16, side to side squat jump x 16.  
This completes 1 round.  
Continue repeating but drop reps down to 14/12/10/8/6 for remaining 5 sets.  

Finish w/15% x 36min at aerobic training zone effort.
*If possible, tie everything together without break.

Outside:
Complete the 4min tempo effort on a trail, track, or road.
Exercises are the same.

*Tempo effort is appx 80-90% of max HR.
*Aerobic training zone effort is appx 70-80% of max HR.
*Goblet hold position – the weight is in front just under the chin and held in a goblet hold. To visualize the goblet hold position, hold your hands together as if you were praying, now open your hands while keep as if you were holding a large glass of wine in your hands with the stem extending down below your palms.
*Med ball chop – Starting position is standing tall w/med ball above head and off to the side. Squat down as you cross the ball in front of the body at an angle and touch it to the ground at the bottom of the squat. Rise up out of the squat as you lift the ball in front of the body (following the same angle when you dropped) and back up high above your head and off to the side. The twisting movement is working what is called the transverse plane of motion.