Yancy Camp Workout 650

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

Go beyond surface level my friends

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

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

Phase 2:
Run x 7min at zone 3 aerobic effort
15% incline (if indoors) or if outdoors, include as much elevation gain as possible x 2min at strong zone 4 effort above lactate threshold followed by 4min at same effort w/heavy carry.
This completes 1 round.
Continue repeating for a total of 4 rounds.
*Don’t forget to scale down if necessary. Example, complete 3, 2, or 1 rounds vs 4.
*If indoors, I want you completing the 7min sections with no incline on the treadmill – both zone 4 sections will be completed at 15% incline.

Phase 3 (all rep counts have been increased this week):
Kettlebell or sandbag side to side row x 50 (25 each side) – Exercise Demo
Weighted step-ups x 40 (20 each side) – Exercise Demo
Pull-up x 3 to hand position change x 20 to static hang x 30sec – Exercise Demo
Face pulls w/strength band x 12 – Exercise Demo
This completes 1 round.
Continue repeating for a total of 4 rounds (scale down if necessary)

Phase 4 (it’s going to leave a mark):
Weighted Yancy Camp 150
Box squats x 30
Cleans x 20
Burpees x 15
This completes 1 round.
*My family and I did this during our recent vacation and it was a tough little strength circuit. The guys used a 55lb Spartan RAM and the ladies used the 33lb. You can use a sandbag/bell, Spartan RAM, barbell, or other weight implement. I recommend similar weight if possible but of course you can scale down or up.
Continue repeating but drop reps down to 25/15/10, 20/10/5 for remaining 2 rounds.
*We did this with a partner so the rest period was the amount of time it took your partner to complete their set. If you don’t have a partner, rest the same amount of time it takes you to complete the set. Example – it takes you 40sec to complete your first set of 30 box squats, you’ll rest appx 40sec until moving on to cleans x 20. Enjoy!
*My family and I did this during our recent vacation and it was a tough little strength circuit. The guys used a 55lb Spartan RAM and the ladies used the 33lb. You can use a sandbag/bell, Spartan RAM, barbell, or other weight implement. I recommend similar weight if possible but of course you can scale down or up.

Bonus:
Tire drag or run (tire drag preferred) x 25min at low end zone 3 aerobic effort (don’t sneak above zone 3).
Every 3min mark I want you completing 20 (10 each leg) tire drag lunges.
*I don’t want you sneaking in to zone 4 and above lactate threshold – keep it aerobic/comfortable
*If possible, I want you choosing the tire drag option. As many of you know, I’m a big fan of tire drag benefits. To name a few: 1)helps improve and set in clean running mechanics. 2)It’s low impact. 3)It provides running specific strength training.
*If you need a good inexpensive tire drag option, check out the YC Store at YancyCamp.com. I recommend the $45 shoulder harness system