Yancy Camp Workout 667

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

Navigating big obstacles in life and enjoying the beautiful weeds

*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 (heavy carry added to round 3 this week):
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
*Add a heavy carry to round 3
*If possible transition immediately in to Phase 3 with no rest.

Phase 3:
Run x 1min at zone 3 aerobic effort
Bodyweight lunge x 10
This completes 1 round.
Continue repeating for a total of 13 rounds.
*During each lunge, I want the back knee barely touching the ground on every rep.

Phase 4:
Farmer’s carry x 200m (recommended weight: women 35-50lb each hand & men 50-70lb each hand)
Wall ball x 100 (recommended weight: women 8-14lb med ball & men 14-20lb) – Exercise Demo
Farmer’s carry x 200m (same recommended weight as above)

When finished with the first portion of phase 4, immediately start the following
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
Rest x 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
*If you’re easily able to complete everything and hang 30+sec, I want you wetting your hands before getting on the bar.