Yancy Camp Workout 748

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

Squeeze the piss out of them

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:
*Weighted carry for the final 5min of each 16min section (sandbag, bucket, other weight implement – alternate if possible)
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 120sec
Bar hand position change x 12 to hip slaps x 4 to static hang until forced to drop
This completes 1 round.
Continue repeating but drop farmer’s walk time down to 105/90/75/60/45/30/15sec for remaining 6 rounds.

Hyrox / DEKAFIT Bonus

500m run at zone 3 effort
Burpee broad jump x 30 for max distance
500m run at zone 3 effort
Box jump or step-up overs x 30 at zone 5 effort (24″ box)
500m run at zone 3 effort
Wall ball x 40 at max effort
This completes 1 round.
Continue repeating for a total of 2 rounds.