Yancy Camp Workout 745

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

Winning the caring game

Phase 1 (2 rounds of Versa Loop work this week):
Versa Loop x 2 rounds – Demo
ABCD running mechanics warm-up x 4min – Demo
Finish w/3min of barefoot running on a controlled surface (athletic turf or park grass field) at C pace

Phase 2:
15% incline x 16min at easy zone 2 effort
10% incline x 16min at easy zone 2 effort
5% incline x 16min at easy zone 2 effort
*If outdoors – 48min run at easy zone 2 effort
*If outdoors & you have access to a tire drag system, I want the first 24min to be pulling your tire. If you don’t have access to a tire drag system, you can find our inexpensive and effective Yancy Camp system on the website at YancyCamp.com. I aligned with an awesome local ultra trail runner friend of mine who patented his systems and sells them VERY cheap.

Phase 3 (static grip work):
Farmer’s walk x 105sec
Bar hand position change x 12 to static hang until forced to drop
This completes 1 round.
Continue repeating but drop farmer’s walk time down to 90/75/60/45/30/15sec for remaining 6 rounds.

Hyrox / DEKAFIT Bonus

500m row time trial
Rest x 1min
This completes 1 round.
Continue repeating for a total of 5 rounds.
*If you have access to a SkiErg, I want you going with 500m SkiErg for rounds 2 & 4.