Yancy Camp Workout 545

Thank you all for dealing with my semi absence while I spent 16 days working with the US Army. It was an amazing experience packed with 14 days of non stop mental and physical competitions with our teams (5 teams of 6 from 6 different bases that won the right to compete). In all, we had 72 competitions scattered over the 14 days. I’m completely exhausted, but my heart is filled with love for our service men and women. I had a team from Fort Detrick Maryland and they gave 100% effort every single day. We were basically tied for 1st going in to the final day of competition. In the end, body comp measurements ended up being more heavily weighed than I would have ever thought, and our team was pushed to 3rd place. One of the final competitions on the last day was the new ACFT (Army Combat Fitness Test). It’s great to see the current test getting updated with a much more well rounded fitness assessment.
The new test includes: max dead lift x 3 reps, overhead power throw for max distance with a 10lb ball, hand release push-ups, unbroken 5 piece test that included – sprint/90lb drag/side shuttle/80lb farmer’s carry/sprint, bar hang to knee tuck that includes partial pull-up, and finishing with a 2 mile run. After helping coach my team in prep for the testing/competition, and watching it take place, I’m very comfortable saying, it’s a much better fitness assessment than the current test. 2020 is the scheduled full roll out for the Army.
Thank you all for allowing me to be semi checked out from messaging, social media, and emails while I was gone. You all mean the world to me and I’m now reengaged. Please feel free to reach out as much as needed this off season. Here’s to an epic off-season in prep for the 2019 racing season.
*Big shout out to four of our roster athletes for their performance at World’s Toughest Mudder – Rea took 1st, Allison took 3rd, Alex Walker took 4th, and Morgan McKay took 8th (she was pulled early by medical with over 10 hours to go but because she had such a strong first half of the race, she held on for 8th. Shout out to Adriane Alvord for taking 5th. Adriane isn’t a YC roster athlete but she’s a full time client of mine. Shout out to all our YC clients who competed at WTM. I’m getting word that it was one of the coldest WTM’s in history. Much love – Yancy

Workout 545
Phase 1:
15% on the treadmill x 6 at zone 3 aerobic effort
15% x 3min w/heavy carry at zone 3 aerobic effort
This completes 1 round.
Continue repeating for a total of 4 rounds.

Phase 2:
15% x 2min at zone 3 aerobic effort
15% x 1min at zone 5 anaerobic effort
Continue repeating for a total of 6 rounds.

Phase 3:
Dead lift (bar – hex bar if possible, or 2 kettlebells) x 5
Bench press x 5
Bent row x 10 (5 each side)
Weighted lunges x 10 (5 each leg)
Pull-up x 1 to toe to bar x 5
This completes 1 round.
Continue repeating for a total of 6 rounds.
*We’re lifting heavy but make sure it’s a weight you can handle without sacrificing clean lifting mechanics.

*The treadmill portions can be completed outside on flat, rolling terrain, or on a continuous ascent.