Yancy Camp Workout 892
Yancy’s Daily Dose of Awesome – 107 (do people like having you on the team)
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:
Bodyweight lunge x 12 (6 each leg)
Split squat jump x 6 (3 each leg) – Exercise Demo
Run x 300m at 1600m/mile race pace
Run x 300m at zone 2 easy effort (if outside – run back to where you started from / if inside – run at zone 2 effort on the treadmill x 300m)
*This completes 1 round.
*Continue repeating for a total of 30min
*Continue repeating for a total of 30min
*When you hit the 30min mark, finish whatever you’re on (400m or one arm dumbbell snatch)
*There’s two ways to track and score this workout. 1) how many full rounds you complete. 2) average time it takes you to complete all 400m runs.
*Recommended weight for one arm dumbbell snatch – men 50lb & women 35lb (scale down if necessary)
Finish w/10min run at easy zone 2 effort.
Phase 3:
Cold water grip strength training
Dip your hands in an ice cold bucket of water for 5sec
Pull-up x 1 to bar hand position change x 12 to static hang until forced to drop (don’t exceed 30sec)
Rest x 1min
This completes 1 round.
Continue repeating for a total of 10 rounds.
*If you’re at a gym and you don’t have access to cold water for each round, just use a wet towel to wet your hands before getting on the bar each round.
