Yancy Camp Workout 337

We’ve had several requests for another Yancy Camp Challenge so a portion of 337 is going to be a July Challenge.

Yancy Camp July Challenge:
15% incline x 1 mile/1600m
45lb thrusters x 20, hand release hip slaps x 10, strict form/no kipping pull-ups x 10
15% incline x .75 mile/1200m w/30lb weight
45lb thrusters x 20, hand release hip slaps x 10, strict form/no kipping pull-ups x 10
15% incline x .50 mile/800m
45lb thrusters x 20, hand release hip slaps x 10, strict form/no kipping pull-ups x 10
15% incline x .25 mile/400m w/30lb weight

*This is a timed challenge. Your score will be the total time it takes you to complete the challenge.
*Complete the 40 reps in whatever rep structure you want
*The 30lb weight can be whatever you have available to you at your gym (sandbag, sandbell, slam ball, dumbbell, kettlebell, etc)
*We’ll get it up on the website Challenge Scoreboard soon. We need a name – post on your Facebook page what you’d like to call this one. Make sure you add a live link to Yancy Camp and we’ll decide who comes up with the best name for this one.

Yancy Camp July Challenge #2
Start timer
400m run – document time to nearest tenth of a second (example – 76.25 = 76.3, 76.24 = 76.2)
Rest until timer hits 3min mark
Run 2nd 400m – document time
Rest until timer hits 6min mark
Run 3rd 400m – document time
Rest until timer hits 9min mark
Continue repeating this process for a total of 12 400m runs – making sure you document your time for reach 400m run
Your score for this challenge is the average of your 12 400m runs.
*When finished, add all 12 times together and divide by 12 – this will be your average & your score!
*The easiest way to work the timing for this challenge if you’re by yourself is to have two different timers – one that you leave running throughout the entire challenge (this one will be the timer that tells you when to start your next 400m run and the other timer will be used to time each 400m run.

Bonus:
60min fartlek to include as much elevation gain as possible
4min low end aerobic training zone effort
2min at slightly above threshold
*Aerobic training zone effort is appx 70-80% of max HR – hang around the 70-75% range for the low end 4min portions
*Your threshold is the point where your blood concentration of lactate begins to increase dramatically – aka things start to get painful. If the 2min sections feel easy, you’re definitely not hitting your threshold.
*If completing this indoors on a treadmill, go with 15% incline or cycle back and forth between 15% & 30% (if your treadmill goes up to 30%)

Hand gripper training (I’d like to see you doing this 3 times a week):
Hand gripper reps x 10sec each hand x 6 rounds
Immediately move to hand gripper reps x 20 reps each hand, 18 each hand, 16/14/12/10.
*This is a simple but effective and convenient way to improve your grip strength.