Yancy Camp Workout 596

Below is the link for your pre-workout mental and motivational conditioning video.  Most people on the street wouldn’t dare try the short course you’ll see in the video and almost everyone who did got soul crushed pretty bad.  By no means am I trying to hammer on those who struggle physically.  I just want to help build a world full of humans who are more physically capable than we are now.  Much love – Yancy

Go out and motivate someone to get off the couch

Workout 596

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

*For Phases 2-4 the last appx month, we have been going with 800m for the run portions.  For 596 I’m going with 3.5min x 11 = 38.5min.  800m x 11 has equaled  8800m (just shy of 5.5 miles)  For 596, I want to see how much distance you cover in the 38.5min.  For your 596 feedback, let’s see how close you can get to the 8800m/5.5 miles or maybe even go longer while staying zone 3 aerobic.  Enjoy!
Phase 2:
Run x 3.5min at zone 3 effort (zone 3 for all running portions today)
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 3.5min at zone 3 effort
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:
Run x 3.5min at zone 3 effort
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 creates.

*If possible, tie phase 2, 3, & 4 together without resting.