Yancy Camp Workout 787

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

We don’t have to have all the answers but we must lock arms and come together

Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Demo
ABCD running mechanics warm-up x 4min – Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2 (big modification this week w/rounds being reduced and phase 3 immediately following):
Run x 1:40min at zone 2 effort followed by split squat jump x 20sec – Exercise Demo
This completes 1 round.
Continue repeating for a total of 16 rounds.

Phase 3:
Run x 8min at zone 4 effort
*For this zone 4 effort, I want you just barely outside of your comfort zone. It’s a pace you’re going to be able to definitely handle for 8min but it’s slightly above your lactate threshold and if you were asked to continue holding it, you’d be in trouble if you were asked to extend to a range around 20+min.
*Make sure you immediately start phase 3 the moment you finish your 16th round of phase 2.

Phase 4:
Farmer’s carry x 20sec
Rope or towel assisted pull-up x 8 (reaching as high as possible – as close to a strict crush grip pullup as possible) – Exercise Demo
Elbow plank w/side to side hip roll x 20 (10 each side) – Exercise Demo
Alt V-up x 10 (5 each side) – Exercise Demo
Plank w/hip drives x 8 – Exercise Demo
Plank w/up downs x 8 – Exercise Demo
Start timer
Bar or rope/towel static hang until forced to drop
Stop timer
Everything listed above completes 1 round.
Continue repeating until you have completed a total of 4min of total hang time if hanging from a bar & 3min if hanging from rope/towel.
*Stop at 7 rounds if you haven’t reached the 4 or 3min mark and make sure you take note of how close you got.

Bonus:
Step-ups x 10min for max reps – Exercise Demo
*Step height should be 14″ (36cm) or higher
*Must get full hip extension at the top of each step
*This is an opportunity for us to bring a steep climb to your living room or backyard.