Yancy Camp Workout 908

Yancy’s Daily Dose of Awesome – 125 (develop some smile wrinkles)

*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 40m (if inside – 10m down & back x 2)
One arm dumbbell snatch x 6 (3 each side – switching hands each rep) – Exercise Demo
Run x 3min – first 45 seconds above lactate threshold effort (slightly faster than 1 mile/1600m race effort), 90sec at  comfortable zone 2 effort, & last 45sec same effort as first 45sec.
This completes 1 round.
Continue repeating for a total of 9 rounds
*If you’re completing this workout inside on a treadmill, go with 15% incline for rounds 3, 6, & 9.
*Choose a farmer’s carry weight that’s challenging & use the same weight for the one arm dumbbell snatch (it’s a shorter distance and lower reps than last week so you should be able to increase the weight.

Finish w/13min 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
Thruster x 20 – Exercise Demo
Pull-up x 10
Continue repeating dropping reps down to 18/9, 16/8, 14/7, 12/6, 10/5.
*If loading time on leaderboard, make sure your weight is 50lb+ for men & 33lb+ for women.
*Kipping is allowed for the pull-ups.
*Use strength band for assistance if needed but don’t log score on the leaderboard.
*Breaking up the pull-up reps (dropping and resting) is allowed.

Much love – Coach Yancy