Yancy Camp Workout 811
Below you’ll find your mental conditioning pre-workout video. Much love – Yancy
Why so many love Joe’s Rogan’s podcast
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 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot
Phase 2 (I’m changing the rep & run time this week – enjoy!):
Burpee broad jump x 10 for max distance on each jump – Exercise Demo
Run x 6min at zone 2 effort
This completes 1 round.
Continue repeating for a total of 6 rounds.
*If completing your run portions on a treadmill, I want the last 3min of each 8min section to be completed at 10% incline.
Phase 3 :
Snatch x 20 w/RAM, rock, sandbag, bar, or dumbbell – Exercise Demo (if using a dumbbell go with a single arm snatch and switch arms each rep)
Pull-up x 2 to hand position change x 16 to pull-up x 1 to static hang x 30sec.
Elbow plank w/side to side hip roll x 30 (15 each side) – Exercise Demo
Alt V-up x 30 (15 each leg) – Exercise Demo
Plank w/hip drives x 20 – Exercise Demo
Plank w/up downs x 20 – Exercise Demo
Run x 3min at zone 3 effort (comfortable but faster than easy zone 2 effort). Make sure you dial in your focus on maintaining clean running mechanics and a confident running mentality with a fatigued body!
This completes 1 round.
Continue repeating for a total of 3 rounds.
