Yancy Camp Workout 645

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

Self control

Workout 645

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop warm-up x 1 round.
ABCD warm-up running x 8min – Instructional Demo
Versa Loop warm-up x 1 additional round

Phase 2 (slight progression of heavy carry time this week):
Brick x 50min at zone 3 aerobic effort (*scale down the time if needed):
Cycle, tire drag, or unbroken (without interruption or break) incline/ascent x 25min
Pull-ups for max reps & static hang after last rep until forced to drop
Run x 25min at zone 3 aerobic effort (heavy carry the last 6min: 19-25min)
*If you can’t get 10+ for the max pull-ups, I want you going with strength band assisted pull-ups or heavy lat pulldowns
*Make sure you do not break between the two 25min sections.
*If inside, I want you going with 15% incline for the 6min heavy carry section. If outside, I want you including as much elevation gain as possible during the 6min heavy carry section.
*A brick is basically stacking two different disciplines without a break. In this case we’re going to be getting 50min of uninterrupted aerobic conditioning but the first 25min is lower impact. In the world of OCR, I feel it’s a great tool.

Phase 3:
Weighted lunges x 50 (25 each leg – dumbbell or kettlebell in each hand)
Weighted box/bench step-ups x 20 (10 each leg)
Bar hang shoulder taps x 4 to hand position change x  16 to static hang x 20sec
Rest x 1min
This completes 1 round.
Continue repeating but drop lunge reps down to 40/30/20/10 for remaining 4 rounds (box step-ups and bar work reps stay the same each round)
*We’ve had this phase in for awhile and I’m confident those who are consistently getting it in are seeing progress. Today I want you all working toward completing all your lunge reps without having to drop your weights during each round of lunges. If you’ve been easily accomplishing this already, I want you increasing the weight.
*If you’re unable to complete the bar work without getting to appx 5sec worth of static hang time in, I want you using a strength band for assistance.
*If you’re easily able to finish the static hang, I want you wetting your hands before getting on the bar.