Yancy Camp Workout 651
Below you’ll find your mental conditioning pre-workout video. Much love – Yancy
New York City – you hit my heart today
*As always, make sure you scale down the workout if needed.
Phase 1:
Versa Loop warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 8min – Instructional Demo
Versa Loop warm-up x 1 additional round
Phase 2 (slight progression of heavy carry time again this week):
Brick x 56min (*scale down the time if needed):
Cycle, tire drag, or unbroken (without interruption or break) incline/ascent x 28min at zone 3 aerobic effort
Pull-up x max reps to burpees x 10 at 100% effort, to hand position change x 20 to static hang until forced to drop
Run x 28min – first 22min zone 3 effort w/split squat jumps x 10 every 4min – last 6 min (22-28min) w/heavy carry at zone 4 above lactate threshold effort
*Make sure you do not break between the two 28min sections.
*If inside, I want you going with 15% incline for the 6min heavy carry section. If outside, I want you including as much elevation gain as possible during the 6min heavy carry section.
*If you’re unable to complete 6+ pull-ups, I want you doing assisted pull-ups (strength band, rope/towel jumping pull-ups, or lat pulldowns)
*A brick is basically stacking two or more different disciplines without a break. In the world of OCR, I feel it’s a great tool.
Phase 3 (Lunges have been replaced with a leg & grip/pull combo exercise – enjoy!):
Side to side squat jump w/kettlebell or sandbell row x 50 (30 each side) – Exercise Demo
Weighted box/bench step-ups x 20 (10 each leg – I want you increasing the weight this week)
Pull-up x 2 to hang shoulder taps x 4 to hand position change x 16 to static hang x 20sec
Rest x 1min
This completes 1 round.
Continue repeating but drop lunge reps down to 40/30/20 for remaining 3 rounds (box step-ups and bar work reps stay the same each round)
*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:
Tire drag or 15% incline x 25min at low end zone 3 effort
