Yancy Camp Workout 630

Below you’ll find your mental conditioning pre-workout video.   Much love – Yancy

Tough day at camp check-in for Yancy’s daughter

Workout 630

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop warm-up x 1 round.
ABCD warm-up running x 8min

Phase 2:
*If possible I want you using a long sustained climb in your area (15-30% if possible), but if necessary, you can do this workout indoors on a treadmill. If using a treadmill for this workout, I want you going with 10-25% incline.  I know for most you don’t have access to long sustained outdoor climbs, so settle in and let the treadmill be your friend.

Ascend/climb x 48min at zone 3 aerobic effort (*We’re not progressing the time this week but if indoors, I have changed the incline %)
Every 3min mark, I want you completing one arm dumbbell snatch x 8 (4 each side – switching hand each rep) – Exercise Demo
*The strength exercise has been changed this week.  I really like this exercise because it’s full body and is great for working grip strength.
*The amount of time it takes you to complete the 8 reps counts toward your 48min (don’t stop the time when completing the reps)
*Some treadmills time out at 30sec (this is a great motivator to make sure you complete your reps in less than 30sec)
*If necessary, you scale down the total time for this phase.
*If possible, keep your dumbbell staged at your treadmill so you can just jump off, complete your reps, and then jump right back on. For the win!!!

Phase 3:
Weighted lunges x 50 (25 each leg – dumbbell or kettlebell in each hand)
Bar hand position change x 20 to static hang x 20sec
Rest x 90sec
This completes 1 round.
Continue repeating but drop lunge reps down to 40/30/20/10 for remaining 4 rounds.
*If you’re unable to complete the bar work without getting to the static hang before dropping, I want you using a strength band for assistance.
*If you’re easily able to get to the static hang position, I want you wetting your hands before getting on the bar.

Bonus:
Tire drag x 25min at low end zone 3 aerobic effort
*Shoot me a message if you have tire drag questions. By now, many of you know I’m a big fan of tire drag benefits. 1) improves running mechanics 2) low impact time on feet 3)provides running specific strength training 4) much more. We’re selling tire drag set-ups at YancyCamp.com at a very inexpensive price. We’re basically just covering manufacturing costs.  On the website store there’s a video of me explaining the importance of tire dragging and a description of the system we sell.