Yancy Camp Workout 590

I encourage you to take 6min and watch 590’s mental and motivational conditioning video.  Much love – Yancy

Click here for – Leaving a legacy

Workout 590

Phase 1:
Versa Loop Warm-up x 1 round
ABCD running mechanics work x 7 minutes
Versa Loop Warm-up x 1 round

Phase 2 (I progressed the crawling and rolling this week):
Run x 800m (1/2 mile) at zone 3 aerobic effort
Forward bear crawl x appx 25 or yards
Forward bear crawl x appx 25m or yards but w/knees on the ground as if you were going under an actual barbed wire crawl in a race.
Body roll x appx 50m or yards (switch body direction appx every 10 meters or yards)
This completes 1 round.
Continue repeating for a total of 3 rounds.
*Same message as last week – 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.  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.
*I want you using two dumbbells this week (one in each hand) for the step-ups. The goal here is to fatigue the grip some in prep for Phase 4.

Phase 4 (grip work has been progressed this week):
Run x 800m at zone 3 aerobic effort
Pull-up x 2 to hip slaps x 2 to shoulder taps x 8 to hand position change x 12 to pull-up x 1
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 this one is to reduce the running distance down to 400-600m
*If possible, tie phase 2, 3, & 4 together without resting.