Yancy Camp Workout 849

Yancy’s Daily Dose of Awesome – 60

Yancy’s Daily Dose of Awesome – 61

*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:
Today we’re throwing in dead lifts and some grip work to simulate the compromised running we deal with out on course in an obstacle race.  I want you going pretty heavy on the weighted step-ups & dead lift. 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 & dead lifts.
Weighted step-ups x 10 (10 each leg) to pull-ups x 5 Exercise Demo
Dead lift x 2 (2 kettlebells or dumbbells will work best for transitioning but a straight or hex bar can be used as well)
Pull-up x 2 to hand position change x 8
Continue repeating the dead lift & pull-up/hand position change cycle x 2min
Run x 4min at zone 3 effort (comfortable)
This completes 1 round.
Continue repeating for a total of 7 rounds.
Finish w/12min run at zone 2 effort (start this 10min run immediately after finishing the 7 rounds & it should be slightly slower than the 4min runs in the 7 rounds – focus on clean running mechanics).

Phase 3:
Sandbell or kettlebell side to side row x 20 (10 each side) – Exercise Demo
Start timer
Static bar hang until forced to drop
Stop timer
This completes 1 round.
Continue repeating until you have completed a total of 7min of static bar hang time.
*We’re sticking with this phase 3 for a few more weeks. The goal is to get to 7min quicker and quicker each week.