Yancy Camp Workout 576

Here’s our pre workout mental and motivational blog post for 576. For my new comers, I usually write the post but in this case, I wanted to do this one in video format. Much love – Yancy   Serve & allow yourself to be served

Workout 576

Phase 1:
Versa loop warm-up x 1 round
ABCD running mechanics x 8min

Phase 2 (I’ve progressed it again – enjoy!):
4min Tabata x 4 rounds
*If outdoors, I want you working each 4min Tabata on a sustained ascent/climb. If indoors, I want you working each 4min Tabata at 15% incline.
*If outdoors, I want you going with an easy zone 2 effort on the descent for your recovery (if it takes longer than 3min, that’s fine).
Start timer
Position feet off to the sides of the treadmill until timer hits 10sec mark
Run x 20sec at 95% effort (you’ll now be at the 30sec mark)
Position feet off to the sides of the treadmill until timer hits 40sec mark
Run x 20sec at 95% effort (you’ll now be at 1min mark
Continue repeating this process until you hit the 4min mark
Recover x 3min at easy zone 2 effort
This completes 1 round.
Continue repeating for a total of 4 rounds.
Finish Phase 2 w/15% incline or outdoor ascent x 15min at zone 3 aerobic effort.
*If indoors, keep track of the average mph/pace you’re able to maintain for each 4min Tabata round.
*If outdoor, you’ll be brisk walking for each 10sec piece.
*If outdoor, make sure you track your distance covered and pace for reach 4min round.
*Keep in mind that it’s very normal that your 95% effort pace is going to slow as the rounds wear on. Keep hitting an honest 95% effort during each 20sec effort.
*This is our 3rd week to progress this Tabata workout. If you’re comfortable doing so, I want you doing the 2nd & 4th Tabata while carrying weight or wearing a weight vest. If carrying weight the recommended weight is 20lb.  I say comfortable because you have to be cautious when transitioning on a treadmill while carrying weight.

Phase 3:
*Complete the following for time
Start timer
Clean & push press x 12 (go with a dead ball or sandbag if possible) Exercise Demo
Pull-up or assisted pull-up x 7
Continue repeating but drop reps down to 11/6, 10/5, 9/4, 8/3
Stop timer
*I progressed this up another notch this week by having you start at 12/7 vs the 11/6 & 10/5 start the last few weeks.  You can also progress it by either lifting heavier or completing the higher number of reps in shorter time compared to last week.

Phase 4:
Mountain climbers x 20 (10 each leg) Exercise Demo
Pike pops x 20 Exercise Demo
Hip drives x 20 Exercise Demo
This completes round 1.
Continue repeating but drop reps down to 18/16/14/12/10 for remaining 5 rounds.
*Here’s the gold standard to this tough little workout – complete is as an EMOM
*Even if you’re moving really fast, you’ll be pressed to get the first sets of 20 in less than 55sec. This leave you 5 sec rest until you have to start the sets of 18. I tested it out and was barely able to make it. Give it a try! If you know for sure that you won’t be able to complete it as an EMOM, go with 90sec or 2min.
*If you’re unsure about how to do an EMOM (Every minute on the minute), here’s the details. Start your timer, complete the reps, rest until the timer hits 1min mark, complete 2nd set, rest until timer hits 2min mark, continue repeating for all remaining sets. If you are using 90sec or 2min in place of 1min, follow the same process.

Ryan’s Weekly Bonus (I recommend you complete this bonus on a different day).
Fartlek ladder
60sec on/30sec off
2min on/1min off
3min on/90sec off
4min on/2min off
5min on/3:30min off
4min on/2min off
3min on/90sec off
2min on/1min off
1min on/30sec off

*You can do this workout on the treadmill or on trail/road/track.
*If necessary, you can also do this on the bike, jacob’s ladder, rower, air assault/airdyne bike, ski erg, stairclimber, incline treadmill, or other training device.
*You can easily scale this down if needed by taking off one or more of the 9 pieces
*The ON should start with a pace a little faster than tempo (you’ll find this pace in zone 4)
*The OFF should be done at an easy/recovery zone 2 effort
*Track total distance covered if possible. We will re-visit this one in the future. Enjoy – Ryan Kent