Yancy Camp Workout 789

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

Thank you for trusting me. Much love – Yancy

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
This week we’re sticking with the same 2 mile zone 3 aerobic effort run for our warm-up (yeah, I know you’ve already completed a warm-up with phase 1 :).  If you completed and logged your 2 mile fitness test after joining the program, have been in the program for awhile, and have been consistent with your training, I’m confident some of you will be happy to see how close your 2 mile run at comfortable zone 3 effort is to your initial result.
*Reminder, a zone 3 aerobic effort is below lactate threshold and you should feel pretty comfortable/not under stress during this entire 2 mile run.

Run at zone 2 effort x 3:30min followed by weighted lunge x 1min (you can use any weight – sandbag, rock, bar, RAM, etc) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 8 rounds.
*Each run is 30sec longer this week and the weighted lunges will put a little more fatigue on the legs than the burpee broad jump because of the volume of reps you’ll be able to get in during the 1min – enjoy!
*I want you hitting the weighted lunges at a strong tempo effort

Phase 3 (adding farmer’s carry this week and reducing the hang time by 1min – lets get it!):
Weighted burpee x 5 at max effort – Exercise Demo
Farmer’s Carry x 30sec
Start timer
Immediately transfer to bar, rope, or towel for static hang until forced to drop
Stop timer
This completes 1 round.
Continue repeating until you have completed a total of 5min of hang time if using a bar & 3min of hang time if using a rope or towel draped over a horizontal surface.
Rules – don’t cheat your burpee pace (hit it hard) & make sure you transfer to the bar/rope/towel immediately after completing your burpees and then immediately back to the burpees after dropping.

Bonus :

DEKA 270 #25 Stone Challenge – Click here for challenge video

Rules:
Ground to overhead x 20
Sit-up w/press x 20
Skaters 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
*Make sure you check out the video for movement standard specifics.

*We have a public scoreboard for this one that you’ll find in the Challenges/Misc dropdown on the YancyCamp.com website