Yancy Camp Workout 805

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

Maximize opportunities and serve BIG

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 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2:
Walking lunge x 50m
Run x 10min at zone 2 effort
Weighted lunge x 50m
Run x 10min at zone 2 effort
Walking lunge x 50m
Run x 10min at zone 2 effort
Weighted lunge x 50m
Run x 10min at zone 2 effort
*Many of us have access to treadmills again. If so, I want the last two 10min run portions to be at 15% incline and the last 3min of the last two 10min run portions to be with a heavy carry.

Phase 3 (only 3 rounds this week but all rep counts have increased):
Farmer’s carry step-up x 30 (15 each leg) – Exercise Demo
Bar hand position change x max reps or until you reach 60 (30 each hand) – Exercise Demo
Elbow plank w/side to side hip roll x 30 (15 each side) – Exercise Demo
Alt V-up x 30 (15 each leg) – Exercise Demo
Plank w/hip drives x 20 – Exercise Demo
Plank w/up downs x 20 – Exercise Demo
Snatch x 20 w/bar, RAM, Rock, dumbbells, or other weight implements – Exercise Demo
Run x 3min at zone 3 effort (comfortable but faster than easy zone 2 effort). Make sure you dial in your focus on maintaining clean running mechanics and a confident running mentality with a fatigued body!
This completes 1 round.
Continue repeating for a total of 3 rounds.
*For the farmer’s carry step-ups, go with a heavy/challenging weight but one that you’re able to complete all reps unbroken without setting down the weights.  The exercise demo shows a regular weighted step-up, make sure you complete them weight a weight in each hand.

Bonus:

22 for 22 Challenge Video

If you have someone you want to motivate to do it with you, it’s $22 for non members.  Here’s the link they’ll use to opt-in – Challenge Opt-In Link
They can pay for the challenge on the YancyCamp.com website by selecting “Programs” & “Pay For Services”

Also, I’m using a new communication service to help me improve my communication with you.   Members, if you haven’t opted-in to the service already, please text YANCYCAMP to 41259 and once you get you text message in return, please save 41259 in your phone as Yancy.  There’s a super short survey you’ll be asked to complete.

Much love – Yancy