Yancy Camp Workout 550

I want to follow up to a post I made today on our Yancy Camp Athletes & Coaches Facebook Page. This time of year can lead to a lot of stress and depression for some. We get new members in the Yancy Camp family almost every day and I want to put out a reminder that this is a very supportive group and I want everyone to feel comfortable reaching out if you ever need anything. Please feel free to post on the Facebook group, shoot me a private message on instagram or Facebook, or feel free to call me at 512.423.3486. If I’m unable to answer, please feel free to continue calling until I answer. I promise I’m not ignoring you. If you’re in the Yancy Camp family and you need to talk, please reach out. Some of us will never get to meet in person but you’re still family. 20 years from now if this group is remembered as a group that served and loved big as a primary and enjoyed the benefits of some decent training out on course secondary, then I’ll be a very happy man. Much love my friends – Yancy

Workout 550
Phase 1:
Versa loop exercises
Versa loop side step x 20 each direction
Versa loop side shuffle x 20 each direction
Versa loop around the world x 5
Versa loop sump jumping jacks x 5
Versa loop speed touches x 20 each direction
Versa loop side step x 20 each direction.
Strength band face pull x 10
Strength band row x 20 (10 each arm)
This completes 1 round.
Continue repeating for a total of 2 round.

Phase 2:
Dead lift (use hex bar if available) x 6
Farmer’s walk x 30sec (recommended weight – men 50lb each hand / women 35lb each hand)
Pull-up x 6
Hand release push-ups x 12
This completes 1 round.
Continue repeating for a total of 5 rounds.
*For the first 2 reps of each dead lift set, I want you lifting heavier than last week.
*For the first 2 pull-ups of each set, I want you using resistance (weight vest or hanging weight from a hip belt)

Phase 3:
Run x 3min at low end zone 3 aerobic effort
Run x 90sec at high end zone 4 effort – making sure you’re well above lactate threshold
Heavy carry x 90sec at zone 3 aerobic effort
This completes 1 round.
Continue repeating for a total of 5 rounds.
*If this is completed inside on the treadmill, I want rounds 1, 3, & 5 at 15% incline.

Phase 4:
Tire drag of 15% incline x 20min at low end aerobic effort.
If you choose 15% incline, I want 8 of the 20min to be with a weight vest on or with a 20lb carry.