Yancy Camp Workout 566

Happy New Year all you rockstars!

My good friend Jarod Cogswell and I shot a Facebook Live session on New Years Day. When you have time, please go check it out. You’ll find it on my Yancy Camp or Yancy Culp Facebook Page. I’m confident you’ll hear something that could possibly help you light up the planet in 2019. If you find it to be inspirational, a share would be greatly appreciated. For our veterans, thank you for keeping in touch this year. You feedback on my mental conditioning piece that I include before most workouts means the world to me. As you know, I feel mental conditioning is as important as physical conditioning. Thank you so much for tuning in. For our rookies, we look forward to helping you throughout 2019 and we’re confident you’ll enjoy the program and the results. I truly enjoyed working with you all throughout 2018 and I look forward to a huge year in 2019. Much love – Yancy

We just launched one of our annual challenges – 2019 365 Elevation Challenge. *It’s free to the public and you’ll find the details on the top of the homepage in the top slider. If you have a friend you’re trying to motivate who isn’t a current Yancy Camp member, let them know this challenge is free! We’ve already had a ton of people enroll and I highly encourage you to do so if you haven’t already. The goal is to average 1,000’/305m of elevation or more a day throughout the year. Take a few seconds each day to log your elevation totals (all forms of elevation gain count). The daily logging will help keep you motivated and I can promise you’ll find yourself getting some extra training time in because of the healthy pressure the challenge provides. The gold standard will be anyone who reaches 365,000’/111,252m or more in 2019 and the silver standard will anyone who averages 1,000′ or more from the day they sign up throughout the rest of the year but doesn’t reach 365k. The silver standard allows you to push the challenge toward others throughout the year. Anyone you feel needs a kick in the pants to help get them motivated. We’ll be launching a scoreboard for this challenge this weekend. The scoreboard will allow you to see everyone who’s participating and their annual totals and daily averages.

Workout 566
Phase 1:
ABCD running mechanics run x 8min
Versa loop warm-up x 2 rounds (make sure you’re getting the versa loop work in.  I promise results if you’re consistent!!!

Phase 2:
Run x 6min at zone 3 aerobic effort for max distance
Run x 1min at zone 4 above lactate threshold effort
Run x 1min at zone 5 effort for max distance
Run x 2min at zone 2 easy effort
This completes 1 round.
Continue repeating for a total of 4 rounds.
*If inside on a treadmill, go with 15% incline for your 2nd & 4th round.

Phase 3:
Weighted lunge x 10 (5 each leg)
Side to side squat jump w/row x 10
Thruster x 15
Side to side/lateral step-up x 20 (10 each leg)
Side to side squat jump w/row x 10
Hand release push-up x 20
Weighted lunge x 10
Side to side/lateral step-up x 20 (10 each leg)
Burpee to pull-up x 15 – hang until forced to drop after completing last pull-up
This completes 1 round.
Continue repeating for a total of 3 rounds.

Phase 3:
Turf or grass field barefoot run x 2min
One legged hop x 20 each leg
This completes 1 round.
Continue repeating for a total of 5 rounds
*If you have acces to a sand pit, use the sand in place of turf/grass