Yancy Camp Workout 654

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

Much love to you and your partner

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

Phase 1:
Versa Loop warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 8min – Instructional Demo
*After every ABCD rep, I want you completing 12 one legged hops on each leg (land and pop off the ground from your forefoot)
Versa Loop warm-up x 1 additional round

Phase 2 (slight progression of heavy carry time again this week):
Brick x 58min (*scale down the time if needed):
Cycle, tire drag, or unbroken (without interruption or break) incline/ascent x 29min at zone 3 aerobic effort
Pull-up x max reps to burpees x 10 at 100% effort, to hand position change x 20 to static hang until forced to drop
Run x 29min – first 23:30min zone 3 effort w/split squat jumps x 10 every 4min – last 5:30min min (23:30-29min) w/heavy carry at zone 4 above lactate threshold effort
*I want you trying to cover the same distance or longer than last week with 30sec less carry time
*Make sure you do not break between the two 29min sections.
*If inside, I want you going with 15% incline for the 5:30min heavy carry section. If outside, I want you including as much elevation gain as possible during the 5:30min heavy carry section.
*If you’re unable to complete 6+ pull-ups, I want you doing assisted pull-ups (strength band, rope/towel jumping pull-ups, or lat pulldowns)
*A brick is basically stacking two or more different disciplines without a break. In the world of OCR, I feel it’s a great tool.

Phase 3 (Read closely – this phase has been progressed this week):
Side to side squat jump w/kettlebell or sandbell row x 50 (25 each side) – Exercise Demo
One arm bar hang until forced to drop (both arms)
Weighted box/bench step-ups x 30 (15 each leg)
Pull-up x 2 to 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 side to side squat jump w/row down to 40/30/20 for remaining 3 rounds (box step-ups and bar work reps stay the same each round)
*If you’re unable to complete the first section of bar work with 15+sec or more of hang time, I want you using a strength band for assistance.
*If you’re unable to complete the second section of 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 bar work, I want you wetting your hands before getting on the bar.