Yancy Camp Workout 837

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 – 46

Yancy’s Daily Dose of Awesome – 47

*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 your step-ups.
Weighted step-ups x 40 (20 each leg) Exercise Demo
Run x 8min at zone 3 effort
Weighted step-ups x 40 (20 each leg)
Run x 8min at zone 3 effort
Weighted step-ups x 40 (20 each leg) Exercise Demo
Run x 8min at zone 3 effort
Weighted step-ups x 40 (20 each leg)
Run x 8min at zone 3 effort

Phase 3 (we’re scaling phase 3 back a bit this week – you should feel strong and accomplished this week):
Start timer
Rope or towel assisted pull-ups x 5 – Exercise Demo
After completing 5th rep, static hang until forced to drop.
Rest x 20sec
This completes 1 round.
Continue repeating for a total of 12 rounds.  *Stop timer after completing 12th round.
*Your score for this is your total time.  A longer period of total time means you were able to static hang for a longer period of time after each rounds 5th assst pull-up rep.  Enjoy!