Yancy Camp Workout 758
Below you’ll find your mental conditioning pre-workout video. Much love – Yancy
Leadership Practices
*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 3min – Instructional Demo
Finish warm-up with barefoot C pace run x 3min
Phase 2 (subtle progression again this week & we’re hitting the core hard):
OCR Fartlek training
Run x 5min at easy zone 2 effort
Burpee pops x 20 – Exercise Demo
Mountain Climbers x 20 (10 each leg) – Exercise Demo
Alt V-Ups x 20 (10 each side) – Exercise Demo
Bar pull-up x 3 to hand position change x 24 to pull-up x 1 to static hang x 15sec
Run x 2:30min at strong zone 4 above lactate threshold effort
One arm snatch x 20 (10 each arm – switch arm every rep) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 5 rounds – for round 3 I want you taking the run portions to 6min/3:30
*If you don’t have a dumbbell for one arm snatch, use a rock, bar, sandbag, or other weight implement and complete the snatch move using both arms.
*Fartlek training has been around for many years and it’s been proven to be very effective. I’m a firm believer that taking the concept the was unveiled back in the late 1930’sby the Swedish coach, Gösta Holmér and working in the same concept with OCR specific training can be a game changer. I’ve been doing it for 7+ years with Yancy Camp training and this workout is a good example. Enjoy my friends.
Bonus (week 2 of the DEKA 270 Challenge – you’re going to take down your mark from last week!):
DEKA 270 Challenge
Click here to view challenge description video
Rules:
Forward jump burpee x 20 (don’t be confused w/burpee broad jump, the video will show what I’m talking about here)
Alternating reverse lunge x 20
Sit-up w/touch x 20
Continue repeating dropping rep count down to 18/16/14/12/10 for remaining 5 rounds (270 total reps)
Score is total time it takes to complete all 270 reps
*We have a public scoreboard for this one that you’ll find in the Challenges/Misc dropdown on the YancyCamp.com website
DEKA Daily – Workout Demo
The DEKA Daily is a full body workout for you and your entire family to do consistently throughout this challenging time period when many of us are stuck at home. I strongly recommend you knock this out every morning right after getting out of bed. Fitness is great mental and physical medicine for you and your entire family my friends!
Functional Fitness workouts for Middle School, High School, and Collegiate athlete who are stuck at home during this challenging time – Workout Demos
