Yancy Camp Workout 685

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

***Watch the video this week.  Trust me, this one is a game changer!!!

Raising awesome kids

*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 5min – Instructional Demo
*After every ABCD rep, I want you completing 16 one legged hops on each leg (land and pop off the ground from your forefoot)
Finish warm-up with C pace run x 3min

Phase 2 (read  phase 2 & 3 closely, changes made from last week):
Run x 2min at low end zone 3 effort
Weighted lunge x 10 (5 each side)
Side to side squat jump w/row x 10 (5 each side) – Exercise Demo
Split squat jump x 10 (5 each side)
This completes 1 round.
Continue repeating for a total of 10 rounds

Phase 3 (start immediately after completing phase 2):
Run x 2min at low end zone 3 effort
Wall ball x 10 – Exercise Demo
Rope of towel assisted pull-up x 10 – Exercise Demo
This completes 1 round.
Continue repeating for a total of 10 rounds.

***If possible, tie everything in phase 2 & 3 together without breaks. Don’t sneak in to zone 4 during your running efforts and focus on clean running mechanics.

Bonus:
Strict pull-up x 1, rest x 10sec, continue repeating for a total of 40 reps
Finger extension work – using the Yancy Camp X-Trainer (or something similar) or a rice bucket
Descending rep ladder 20/18/16/14/12/10 each hand
*You can find the X & F Trainers in the YC Store