Yancy Camp Workout 358

Two options for this one. Enjoy team – it’s going to be a fun one!

Phase 1:
15% incline x 8min for max distance but you must stay aerobic (zone 3 – sub threshold).
15% incline x 2min w/sandbell, sandbag, bucket, or other weight implement for max distance and you must be at threshold or above (zone 4+).
This completes 1 round. Continue repeating for a total of 6 rounds.
*Phase 1 can be completed outside on the trail or road – include as much elevation gain as possible. Rocks, logs, or other weight implements can be used for the 2min sections.

2nd phase:
One arm dumbbell snatch x 16 (8 each side) w/manageable but heavy weight that allows for good form/mechanics.
Repeat x 14 w/5lb heavier
Repeat x 12 w/5lb heavier
Repeat x 10 w/5lb heavier
Repeat x 8 w/5lb heavier
Repeat x 6 w/5lb heavier
*Make sure you swap hand every rep – this ensures we maximize the grip strength work during the reps.

3rd phase (start immediately after finishing one arm dumbbell snatch):
Heavy farmer’s walk x 20sec
Pull-up x 1 to hand position change x 10 to hip slaps x 2 to pull-up x 1 to bar hang x 20sec
Burpees x 10
Continue repeating this process for a total of 6 rounds.
*Hip slaps can be replaced brief release and return to bar.