Yancy Camp Workout 834

Below you’ll find your Yancy’s Daily Dose of Awesome workout and mental conditioning video.   Much love – Yancy

*Reminder to all of our active Yancy Camp members that this program is free to you.  All you need to do is text YANCYCAMP to 41259 and save 41259 in your phone as Coach Yancy.  This can be a great short bonus workout for you or you can get your wife, husband, or kids to do it.  The workouts will always be in the 10-15min range, easy to follow and for all levels of fitness.

Yancy’s Daily Dose of Awesome – 41

Yancy’s Daily Dose of Awesome – 42

*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 this session we’re focusing in on two different sessions of hitting the legs hard and seeing how quickly we can settle in to a smooth zone 3 effort afterwards. I want you going pretty heavy on the weighted step-ups. Think as if you’re doing a heavy sandbag carry at a race while carrying it up a very steep hill. I want the legs hammered when you hit the run each time after the carry.
Weighted step-ups x 50 (25 each leg) Exercise Demo
Run x 16min at zone 3 effort
Weighted step-ups x 50 (25 each leg)
Run x 16min at zone 3 effort

Phase 3 (we’re scaling phase 3 back a bit this week – you should feel strong and accomplished this week):
Rope or towel assisted pull-ups x 20 – Exercise Demo
After the last pull rep in each round, static hang on the rope or towel until forced to drop.
Rope or towel row x 10 – Exercise Demo
After the last row rep in each round, static hang until forced to drop.
Continue repeating but drop reps down to 18/9, 16/8, 14/7, 12/6, 10/5
*Make sure you’re reaching as high up as possible on the rope or towel during the assisted pull-ups.