Yancy Camp Workout 671

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

I enjoy hanging with millenials

*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
Start every ABCD rep with 20 one legged hops (10 each leg)

Phase 2 (read closely, slight changes compared to last week):
Low end zone 3 effort run x 48min (do not get anywhere close to creeping in to zone 4 – comfortable pace the entire time)
Every 4min mark complete bodyweight lunges x 20 (10 each leg)
*If indoors, go with 15% incline for the middle 17min of the 45 (15-32min mark)
*If you find yourself leaning toward one heart rate/effort direction during the 45min run, I want you leaning toward zone 2 vs getting anywhere near close to zone 4.

Phase 3 (if possible, tie this immediately on to the end of phase 2 & read closely, there are changes this week):
Side to side squat jump w/sandbag or kettlebell row x 20 (5 each side) – Exercise Demo
Static bar hang until forced to drop (start immediately after finishing last rep)
Continue repeating but drop side to side squat jump w/sandbag or kettlebell row reps down to 18/16/14/12/10 for remaining 5 rounds.
*Try to tie all 6 rounds together with little to no rest in between.

Bonus:
54/270 Workout – This works best when completed on a 100yd football/sport field (100yd = 91m)
Strict form burpees x 5 (complete in end zone of field)
Run x 100yd
Strict form burpees x 5 (complete in opposite end zone)
Run x 100
This completes 1 full round.
Continue repeating for a total of 27 rounds (100yd x 54 & Burpees x 270)
The best way to keep track of your 27 “down & backs” is to stage 27 coins, marbles, rocks, or something similar in the starting end zone and move one over to a “completed” pile after you return to that end zone after each round.
*Let’s see who can get in the Sub 40, 50, or 60min mark.