Yancy Camp Workout 666

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

Little Jane & Little Johnny

*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
*After every ABCD rep, I want you completing 12 one legged hops on each leg (land and pop off the ground from your forefoot)
Versa Loop warm-up x 1 additional round

Phase 2 (Read closely – I have progressed the run time and):
Run x 3:20min at zone 3 aerobic effort
Side to side kettlebell or sandbag row x 24 (12 each side) – Exercise Demo
Pull-up x 1 to shoulder taps x 6 to hip slaps x 2 – continue repeating until forced to drop
Weighted lunge x 10 (5 each leg – I want you back knee touching on each rep) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 10 rounds
*If inside on a treadmill, I want rounds 2, 4, 6, & 8 to be at 15% incline & I want rounds 4 & 8 to be with a heavy carry (sandbag, dead ball, bucket, or other weight implement)
*If outside and if possible, I want you picking a 1:40min out and back route that has some ascending/descending
*If you’re unable to complete 2+ rounds for the pull-up/hand position section, I want you using a strength band for assistance
*If possible, do not rest during transitions

Phase 3:
Tire drag or 15% incline on a treadmill x 20-30min at zone 3 aerobic effort
*Every 3min complete lunges x 14 (7 each leg) immediately followed by split squat jumps x 6
*If possible, tie phase 3 on the end of phase 2 without break

Bonus (this hasn’t changed from last week but now we can compare week over week and track improvement):
Start timer
Farmer’s carry until forced to drop weight (recommended weight – men 50lb in each hand & women 35lb in each hand)
Stop timer
Run x 2min at zone 3 aerobic effort
Continue repeating this process until you have completed a total farmer’s carry time of 9min or until you have completed 5 rounds (whichever comes first)