Yancy Camp Workout 593

Short message today my friends.  I challenge you to date your significant other this weekend.  Ask him or her out on a date.  Plan something out and take care of all the details.  Don’t ask “what would you like to do”, just plan it out and surprise them.  As I always say, it doesn’t need to be an expensive date.  Just make sure you put the time and effort in to show how much you love your partner.  Much love – Yancy

Workout 593

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

*For Phases 2, 3, & 4, the last few weeks all running portions have been zone 3 aerobic.  You’ll notice this week that the final run in each round if zone 4 above lactate threshold.  Enjoy!

Phase 2 (The crawling and rolling has been meshed together this week):
Run x 800m (1/2 mile) – zone 3 aerobic effort for rounds 1 & 2 / zone 4 effort above lactate threshold for round 3
Forward bear crawl x 10m or yards to body roll x 10m or yards, continue repeating for a total of 80m (switch body roll position each time)
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 – zone 3 aerobic effort for rounds 1 , 2, & 3 / zone 4 effort above lactate threshold for round 4
Weighted step-ups x 10 (5 each leg – go heavy this week) – Exercise Demo
Deadlift x 7 (using 2 kettlebells positioned between your feet – go heavy)
This completes 1 round.
Continue repeating for a total of 4 rounds.
*Same as last week, 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 slightly progressed this week):
Run x 800m – zone 3 aerobic effort for rounds 1 , 2, & 3 / zone 4 effort above lactate threshold for round 4
Pull-up x 2 to hip slaps x 2 to shoulder taps x 8 to hand position change x 16 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.