Yancy Camp Workout 751

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

Extra high fives & fist bumps for everyone in a few months

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 (scale down time if necessary):
15% incline x 17min at easy zone 2 effort
10% incline x 17min at easy zone 2 effort
5% incline x 17min at easy zone 2 effort
*Weighted carry for the final 6min of each 17min section (sandbag, bucket, other weight implement – alternate if possible)
*If outdoors – 51min run at easy zone 2 effort
*If outdoors & you have access to a tire drag system, I want the first 25min to be pulling your tire.
*It outdoors, follow the same indoor carry plan – 11min/6min, 11min/6min, 11min/6min.
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.

Phase 3 (grip blaster):
Farmer’s walk x 120sec
Bar hand position change x 12 to shoulder taps x 8 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 100/80/60/40sec for remaining 4 rounds.

Hyrox / DEKAFIT Bonus

500m run – 100m zone 2 / 300m zone 4 above threshold / 100m zone 2
Row x 500m at race day effort
500m run – same efforts
Weighted lunge x 40 (20 each leg – heavier than race day & unbroken)
500m run – same efforts
Weighted burpee x 25 (heavier than race day & unbroken)
500m run – same efforts
Wall ball x 25 (heavier than race day & unbroken)
This completes 1 round.
Continue repeating for a total of 2 rounds.