Yancy Camp Workout 585

My friends, here’s your pre-workout mental and motivational conditioning piece – Creatively Creating Uncomfortable

Workout 585

Phase 1:
Versa loop warm-up x 1 round
Run x 8min at low end zone 3 effort
*Make sure you use what you’ve been learning from the ABCD Running Mechanics Video
Versa loop warm-up x 1 round

Phase 2:
*You can hit this one indoors or outdoors but it’ll play out a little different depending on how you’re able to get it in.

Indoors:
15% incline w/heavy carry x 4min at zone 3 aerobic effort (recommended weight 40-60lb)
Pull-up x 1 to shoulder taps x 12 to pull-up x 1 to static hang x 10sec
Run x 4min (without weight & no incline) at zone 3 aerobic effort
This completes 1 round.
Continue repeating for a total of 4 rounds.
*The progression this week is the addition of the grip an pull work each round. For many it’s not going to be a challenging grip and pull session but I want you hitting it with confidence and I want you making sure you cut your transition time down to the absolute minimum time needed. Hustle!

Outdoors:
Option 1: A sustained mountain ascent that allows you to drop your weight, continue without weight, then pick up another weight (log or rock) and continue up the ascent.
Option 2: If you’re using a hill that requires you to go up and back down, you’ll need to carry the weight down at an easy recovery effort. The only way to avoid this is to place multiple weights at the bottom and leave a weight at the top after each carry. If you go with option 2, the easy effort down after each 4min ascent will be added time to this workout. If you’re strapped for time, you can cut down the number of rounds.

Phase 3:
10% incline on the treadmill or lightweight tire drag x 3.5min at zone 3 effort
Alternating V-ups x 20 (10 each side – alternating sides each rep) – Exercise Demo
One legged burpee x 10 (switching leg each rep) – Exercise Demo
Pull-up or assisted pull-up x 10
This completes 1 round.
Continue repeating for a total of 5 rounds.
*I increased the running time from 3min to 3.5min this week. Enjoy!

Ryan’s bonus for the week:
200m at strong zone 4 effort (approaching zone 5)
200m at zone 2 effort
Continue repeating for a total of 1600m/1 mile
Burpees x 30
400m at zone 1 (super easy conversation pace)
This completes 1 round.
Continue repeating for a total of 3-4 rounds.
*If on the trails or road without a gps watch, go for 45sec for the zone 4 effort, 1:15min for the zone 2 effort, and 2:30min for the zone 1 effort.