Yancy Camp Workout 852

Yancy’s Daily Dose of Awesome – 63

Yancy’s Daily Dose of Awesome – 64

*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. Same as last week, we’re compromising the body then moving in to the run. This put us in similar situations that our bodies go through out on course in an obstacle race.  Enjoy!
Weighted step-ups x 10 (5 each leg) Exercise Demo
Dead lift x 4 (2 kettlebells or dumbbells will work best for transitioning but a straight or hex bar can be used as well)
Pull-up x 4 to hand position change x 12
Continue repeating the weighted step-ups, dead lift, & pull-up/hand position change cycle x 3min (tempo – don’t take it easy – let’s GO!)
Run x 4min at zone 3 effort (comfortable)
This completes 1 round.
Continue repeating for a total of 7 rounds.
Finish w/14min run at zone 2 effort (start this 14min 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.