Yancy Camp Workout 587

Mental conditioning – just as important as the physical conditioning.  Here’s a short message that I’m confident will help you and I both light up the planet.  Much love – Yancy

 Just Be You – with grace and style of course

We’re running a Spartan A Race (US Championship/Stadium/Mountain Series, North American Championship, and World Championships) Predictions Competition this year.  We’ll have big prize packs for winners and the first race is this Saturday in Jacksonville FL so make sure you submit your results on YancyCamp.com (select the “Trivia” dropdown for all the details) asap.  Let us know your top 5 male and females for each Spartan A Race this season!  We’ll launch new pre race prediction surveys appx 4-5 days prior to each big A race.  Deadline for this Saturday’s race is 6:45am eastern time.

Workout 587

Phase 1:
Versa Loop Warm-up x 1 round
ABCD running mechanics work x 6 minutes
Versa Loop Warm-up x 1 round

Phase 2:
Run x 800m (1/2 mile) at zone 3 aerobic effort
Forward bear crawl x appx 20m or yards
Backward bear crawl x appx 20m or yards
Body roll x appx 40m or yards (switch body direction appx every 10 meters or yards)
This completes 1 round.
Continue repeating for a total of 3 rounds.
*There are two types of obstacles out on course where very large chunks of time can be gained or lost – heavy carries & barbed wire crawls. These are always going to be mandatory obstacle completion (no matter what race you’re in) and both require a large chunk of time to complete. The longer the obstacle takes to complete, the much greater opportunity there is to make a huge impact on your overall finishing time and placement. We’re going to start sharpening our barbed wire skills. Shoulders/arms and core strength endurance, and learning how to deal with the dizzying effects that come from using the very fast rolling technique play a huge role. These sessions will help a ton!
*For those who live up north where it’s crazy cold this time of year, hopefully you can find a spot indoors to complete the crawling/rolling portions. If you’re short on space, you can do a bunch of back and forth 5 meter or yard repeats.

Phase 3:
Run x 800m at zone 3 aerobic effort
Weighted step-ups x 40 (20 each leg) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 4 rounds.

Phase 4:
Run x 800m at zone 3 aerobic effort
Pull-up x 1 to hip slaps x 2 to shoulder taps x 4 to hand position change x 8 to pull-up x 1 to static hang x 20sec
This completes 1 round.
Continue preating for a total of 4 rounds.
*If needed, you can modify the bar work with a strength band – Exercise Demo
*If you think you can easily complete the bar exercises each round, I want you getting your hands wet before you jump on the bar.
*Having a wet towel is the best way to quickly wet your hands. They don’t need to be soaked. Just enough moisture to get rid of the tacky friction that dry skin on the bar provides.

*An easy way to modify 587 this one is to reduce the running distance down to 400-600m
*If possible, tie phase 2, 3, & 4 together without resting.