Yancy Camp Workout 599

Here’s your pre-workout mental conditioning video for 599.  Enjoy my friends!

A Toast To Criticism

Workout 599

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.  Last week for 596 we moved to 3.5min (vs 800m) x 11 = 38.5min.  For 596, I wanted to see how much distance you’d cover in the 38.5min while maintaining zone 3 aerobic effort.  For 599 we’re going to hit elevation and carry work.  Enjoy!

Phase 2:
*All 3.5min sections for Phases 2-4 will be at 15% incline on a treadmill or outside climbing on local hills/mountain.
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!
*If you’re in a small space, you can do a bunch of back and forth 5 meter or yard repeats.

Phase 3:
3.5min with heavy carry 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:
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 repeating 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.