Yancy Camp Workout 786

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

One team and we’re all coaches

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

Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
For 786 we’re warming up Phase 2 with a 2 mile zone 3 aerobic effort run.  This will be a little faster than last weeks 2 mile run at zone 2 effort.   If you completed and logged your 2 mile fitness test after joining the program, have been in the program for awhile, and have been consistent with your training, I’m confident some of you will be happy to see how close your 2 mile run at comfortable zone 3 effort is to your initial result.
*Reminder, a zone 3 aerobic effort is below lactate threshold and you should feel pretty comfortable/not under stress during this entire 2 mile run.

Run at zone 2 effort x 3:00min followed by burpee broad jump x 1min – Exercise Demo
This completes 1 round.
Continue repeating for a total of 8 rounds.
*I want you hitting the burpee broad jumps at a strong tempo effort

Phase 3 (staying the same this week w/focus on reducing number of rounds it takes to get to 6 or 4min static hang):
Weighted burpee x 5 at max effort – Exercise Demo (If you have an option of using a weight implement that requires your grip or a weight vest, use the weight implement instead of the vest).
Start timer
Immediately transfer to bar, rope, or towel for static hang until forced to drop
Stop timer
This completes 1 round.
Continue repeating until you have completed a total of 6min of hang time if using a bar & 4min of hang time if using a rope or towel draped over a horizontal surface.
Rules – don’t cheat your burpee pace (hit it hard) & make sure you transfer to the bar/rope/towel immediately after completing your burpees and then immediately back to the burpees after dropping.
*Compare to last week – we’re you able to get to 6 or 4min in less rounds?

Bonus :

DEKA 270 #25 Stone Challenge – Click here for challenge video

Rules:
Ground to overhead x 20
Sit-up w/press x 20
Skaters x 20
Continue repeating dropping rep count down to 18/16/14/12/10 for remaining 5 rounds (270 total reps)
Score is total time it takes to complete all 270 reps
*Make sure you check out the video for movement standard specifics.

*We have a public scoreboard for this one that you’ll find in the Challenges/Misc dropdown on the YancyCamp.com website