Yancy Camp Workout 658

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

The power of leaning on others for inspiration

*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 – Running Mechanics Demo

Phase 2 (Round 7 of our 36min progression):
*This is the final round of our 7 round progression. This also wraps up our 2nd time doing this progression this year.  Next week we test 15% x 15min for max distance again!
15% incline x 1min at low end zone 3 effort
15% incline x 2min at strong zone 4 effort above lactate threshold
This completes 1 round.
Continue repeating for a total of 12 rounds (36min)
*For our veterans who were with us during the last 8 weeks, you can see that we’ve increased to 12 rounds and the recovery period is now programmed for low end zone 3 effort vs zone 2 effort like before.
*If outdoor, choose a location that allows you to ascend for 36min unbroken. If you don’t have access to a location that will allow this, I want you doing this workout indoors so we can have a controlled environment to track this workout as we progress over the 7 weeks.
*If you’re new to Yancy Camp, please don’t start this 8 week progression until you’ve completed the 15% x 15min for max distance fitness test and logged your results. *Make sure you don’t use the handrails during the test.

Phase 3:
Brick – Cycling x 15min at zone 3 effort immediately followed by tire drag or 10% incline x 15min at zone 3 effort.
*If possible, tie this on to the end of phase 2 without a rest period.

Phase 4:
You’ll need 4 different weights for this phase and you’ll have several options on exercises depending on what weights you have available to you
One arm dumbbell snatch x 8 (4 each arm – switching arms each rep) – Exercise Demo
One arm dumbbell snatch x 6 (3 each arm – switching arms each rep – using a heavier weight than set of 8)
One arm dumbbell snatch x 4 (2 each arm – switching arms each rep – using a heavier weight than set of 6)
One arm dumbbell snatch x 2 (1 each arm – switching arms each rep – using a heavier weight than set of 4)
This completes 1 round.
Continue repeating for a total of 5 rounds (100 reps)
*You can use ball slams (using slam or dead balls) to complete this workout as well – 8/6/4/2 reps each round for a total of 5 rounds (100 reps)
*Try to complete all 100 reps unbroken with no rest periods
*Challenge yourself with your weight selections. I chose to go with 70lb/60lb/50lb/40lb. You could go heavier or lighter, but the appx 15% drop between each weight is a good choice.

When finished with the first portion of phase 4, immediately start the following:
Farmer’s walk x 2min
Pull-up x 2 to hip slap x 2 to shoulder taps x 4 to hand position change x 8 to pull-up x 1 to static hang until forced to drop
Farmer’s walk x 1min
Pull-up x 2 to hip slap x 2 to shoulder taps x 4 to hand position change x 8 to pull-up x 1 to static hang until forced to drop
*If you’re unable to get to the static hang portion without dropping to rest, I want you using a strength band for assistance