Yancy Camp Workout 902
Yancy’s Daily Dose of Awesome – 120 (we can all be better listeners)
*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 (same as last week, I want you getting your hands wet with cold water before every farmer’s carry):
Farmer’s carry lunge x 60m (dumbbell or kettlebell in each hand – if inside, use a 10m down & back x 3)
Weighted burpee x 10 – Exercise Demo
Run x 4min – first minute at zone 4 above lactate threshold effort (appx 1 mile/1600m race pace but no faster), 1-3 minutes comfortable zone 2 effort, & last minute same pace as first minute.
This completes 1 round.
Continue repeating for a total of 7 rounds
*If you’re completing this workout inside on a treadmill, go with 15% incline for rounds 2 & 5.
*Choose a farmer’s carry weight that’s challenging. I’d rather you have to drop it once for a shake out vs it being super easy to complete without dropping.
Finish w/12min run or lightweight tire drag at zone 2 effort – if inside on treadmill go with 15% incline (at zone 2 for most at 15% incline it’ll be a walk or brisk walk effort and that’s 100% okay)
Phase 3:
Start timer
One leg burpee x 6 – Exercise Demo
Fwd bear crawl x 5m followed by body roll x 5m back to starting position x 30m (down & back x 3)
Pull-up x 1 to bar shoulder taps (shoulders facing perpendicular to bar) x 8 to pull-up x 1 – Exercise Demo
Continue repeating for a total of 8min for max rounds.
Much love – Coach Yancy
