Yancy Camp Workout 664

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

Accept the challenge – lets’ jump onboard the Super Nice Club Train

*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 – Running Mechanics Demo

Phase 2:
Fartlek (I want you tracking your distance covered for this entire workout – if possible, I want you also tracking your HR data)
5min run at low end zone 3 aerobic effort
1min run at zone 4 above lactate threshold effort
This completes 1 round.
Continue repeating but shift to 4min/2min, 3/3, 2/4, 1/5 for remaining 4 rounds.
*If indoors, go with 15% incline for rounds 2 & 4
*If possible transition immediately in to Phase 3 with no rest.

Phase 3:
Cycle, tire drag, or 15% incline x 20-30min at zone 3 effort.
*If possible, tie this on to the end of phase 2 without a rest period.

Phase 4 (we’re keeping this the same for at least one month and I want you tracking your progress:
You’ll need 4 different weights for this phase and you’ll have several options on exercises depending on what weights you have available to you
One arm dumbbell snatch x 8 (4 each arm – switching arms each rep) – Exercise Demo
One arm dumbbell snatch x 6 (3 each arm – switching arms each rep – using a heavier weight than set of 8)
One arm dumbbell snatch x 4 (2 each arm – switching arms each rep – using a heavier weight than set of 6)
One arm dumbbell snatch x 2 (1 each arm – switching arms each rep – using a heavier weight than set of 4)
This completes 1 round.
Continue repeating for a total of 5 rounds (100 reps)
*If you prefer, you can use dead ball clean & press & slam ball slams in place of the dumbbell snatch to complete this workout – 8/6/4/2 reps each round for a total of 5 rounds (100 reps)
*Try to complete all 100 reps unbroken with no rest periods
*Challenge yourself with your weight selections. I chose to go with 40/50/60/70lb. You could go heavier or lighter, but the appx 15% drop between each weight is a good choice.

When finished with the first portion of phase 4, immediately start the following (farmer’s carry times have increased this week):
Farmer’s walk x 3min (try to go unbroken for 3min)
Pull-up x 2 to hip slap x 2 to shoulder taps x 4 to hand position change x 8 to pull-up x 1 to static hang until forced to drop
Farmer’s walk x 2min (try to go unbroken for 2min)
Pull-up x 2 to hip slap x 2 to shoulder taps x 4 to hand position change x 8 to pull-up x 1 to static hang until forced to drop
*If you’re unable to get to the static hang portion without dropping to rest, I want you using a strength band for assistance