Yancy Camp Workout 905
Yancy’s Daily Dose of Awesome – 123 (be patient my friend)
*As always, make sure you scale down the workout if needed.
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 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort
Phase 2 (same as last week, I want you getting your hands wet with cold water before every farmer’s carry):
Farmer’s carry x 60m (if inside – 10m down & back x 3)
One arm dumbbell snatch x 12 (6 each side – switching hands each rep) – Exercise Demo
Run x 6min – first 90 seconds above lactate threshold effort (appx 1 mile/1600m race pace but no faster), 3min comfortable zone 2 effort, & last 90sec same pace as first 90sec.
This completes 1 round.
Continue repeating for a total of 6 rounds
*If you’re completing this workout inside on a treadmill, go with 10% incline for rounds 2 & 5.
*Choose a farmer’s carry weight that’s challenging & use the same weight for the one arm dumbbell snatch.
Finish w/9min run or lightweight tire drag at zone 2 effort – if inside on treadmill go with 10% incline (at zone 2 for most people at 10% incline it’ll be a walk or brisk walk effort and that’s 100% okay)
Phase 3:
Start timer
One leg burpee x 50 – Exercise Demo
Much love – Coach Yancy
