Yancy Camp Workout 636

Below you’ll find your mental conditioning pre-workout video.   Much love – Yancy

Brave Like Gabe

Workout 633

*As always, make sure you scale down the workout if needed.

*Phase 2, 3, & 4 of this workout have changes compared to last weeks version.

Phase 1:
Versa Loop warm-up x 1 round.
ABCD warm-up running x 8min – Instructional Demo

Phase 2:
Run x 48min at zone 3 aerobic effort (*scale down the time if needed)
Every 6min mark, I want you completing weighted burpees x 10 (using a sandbag, dead ball, slam ball, Spartan RAM, rock, or other weight implement)
*The amount of time it takes you to complete the 10 reps counts toward your 48min (don’t stop the time when completing the reps)
*If indoors, go with 10-15% incline (switch back and forth between 10 & 15%)
*If outdoors and if you have a tire drag system, I’d like for you to complete the first 24min pulling your tire (same zone 3 effort).  *If you don’t have a tire drag system yet, shoot me a message if you’d like, and we’ll get you set up.
*If necessary, you can scale down the total time for this phase.
*If indoors, keep your weight staged at your treadmill so you can just jump off, complete your reps, and then jump right back on.

Phase 3:
Weighted lunges x 50 (25 each leg – dumbbell or kettlebell in each hand)
Bar hand position change x 24 to static hang x 20sec
Rest x 1min
This completes 1 round.
Continue repeating but drop lunge reps down to 40/30/20/10 for remaining 4 rounds.
*If you’re unable to complete the bar work without getting to appx 5sec worth of static hang time in, I want you using a strength band for assistance.
*If you’re easily able to finish the static hang, I want you wetting your hands before getting on the bar.

Bonus:
Farmer’s walk x 1 mile for time
*Recommended weight – men 50lb each hand and women 35lb each hand
*This is definitely a workout you want to scale way down if you’re new to Yancy Camp workouts. You can go with 1/4, 1/2, or 3/4 mile for a scaled down version.
*Once you start your timer, you’ll continue to let the time run anytime you set down the weight to shake out your grip.
*This is an exceptional way to build grip strength endurance.
Enjoy!