Yancy Camp Workout 557

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

Non-negotiables

*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 (read closely – there are progressions from last week):
Cycle, tire drag, or unbroken (without interruption or break) incline/ascent x 30min at zone 3 aerobic effort
Weighted lunges x 100 (50 each leg – sandbag, barbell, or other weight implement)
Run x 30min – first 25min zone 3 aerobic effort w/split squat jumps x 10 every 5min – last 5min min (25-30min) 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 30min sections – knock out the 100 weighted lunges without break
*If inside, I want you going with 15% incline for the 5min heavy carry section. If outside, I want you including as much elevation gain as possible during the 5min heavy carry section.

Phase 3:
Side to side squat jump w/kettlebell or sandbell row x 40 (20 each side) – Exercise Demo
Heavy farmer’s carry x 2min
One arm static bar hang until forced to drop (both arms)
Pull-up x 2 to hip slaps x 4 to shoulder taps x 6 to hand position change x 8 to static hang until forced to drop
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 (farmer’s carry duration & bar work reps stay the same each round)
*If you’re unable to make it to the static hang after the pull/slap/taps/change portion without dropping, 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.