Yancy Camp Workout 708

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

Reveille reveille reveille – all hands heave out and trice up

Phase 1 (one legged hop method has changed):
Versa Loop warm-up x 1 round – Demo
ABCD running mechanics warm-up x 5min – Demo
C pace run x 5min (don’t leave C pace – should be 100% zone 2)
Start every ABCD rep with 20 one legged hops (2 left, 2 right, continue switching without transition pause until you reach 20)

Phase 2:
5% incline or tire drag x 45min at easy zone 2 effort
*If you don’t have access to a treadmill or tire drag system, go with an easy zone 2 effort run.
*If using the treadmill this week make sure you remember to move down to 4% incline this week.
*Check out the YC Store if you’d like to purchase our tire drag system. They are very inexpensive and it’s a training tool I call on a lot for your training. The $38 & $45 systems provide you with everything you need except for a tire and you can get a small car tire (what I recommend) at most local tire stores at not cost.

Bonus:
Squat jump w/low throw x 10 – Exercise Demo (you can use a sandbag, dead/slam ball, med ball, or rock for your weight implement)
Bar hand position change x 16 to shoulder taps x 4 to hip slaps x 2
This completes 1 round.
Continue repeating for as many rounds as possible in 8min

Hyrox Training:

Sled push x 10m using a weight appx 15% heavier than you’ll use on race day
Sled pull x 10m using a weight appx 15% heavier than race day
Farmer’s carry x 60m using kettlebell or dumbbells appx 15-25% heavier than race day
Weighted lunges x 40m using a weight appx 15% heavier than race day
Wall ball x 20 using a ball 50% heavier than race day
Rest x 2min
This completes 1 round.
Continue repeating for a total of 3 rounds.