Yancy Camp Workout 877

Yancy’s Daily Dose of Awesome – 91 (positive energy creates positive results)

Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2:
Depending on if you have access to a treadmill or not, this workout will be performed using one of the two options.

If you have a treadmill:
Run at 0% incline x 5min – easy zone 2 effort
Run at 15% incline x 5min – zone 4 effort above lactate threshold
Continue repeating dropping run time down to 4/4, 3/3, 2/2, 1/1min (total 30min)
Finish w/run at 15% incline x 15min at easy zone 2 effort (for many this will be a brisk walk/hike effort.

If you don’t have access to a treadmill:
Run x 5min – easy zone 2 effort
Run x 5min – zone 4 above lactate threshold
Continue repeating dropping run time down to 4/4, 3/3, 2/2, 1/1min (total 30min)
Finish w/15min run – easy zone 2 effort
*Choose a route that allows you to include as much ascending as possible during your zone 4 running portions.

Phase 3:
Farmer’s carry x 800m for time
Drop the weight and shake out as many times as needed but make sure you keep your timer running.
*Your score for this grip endurance challenge is the amount of time it takes you to complete the 800m farmer’s carry.
*Recommended weight – men 50lb each hand & women 35lb each hand