Yancy Camp Workout 592

Below is your pre-workout mental conditioning message

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Workout 592

Phase 1:
Versa loop warm-up x 1 round
ABCD running mechanics work x 7min – ABCD Running Mechanics Demo
Versa loop warm-up – 1 additional round

Phase 2:
Run x 3min at zone 3 aerobic effort for max distance (take note of distance covered)
Pull-up x 1 to hand position change x 20 to pull-up x 1 to hand position change x 20
Dead lift x 6 (heavy but make sure you’re using clean lifting mechanics)
One leg burpees x 10 (switching legs each rep)
This completes 1 round.
Continue repeating but change run time to 4min/5min/6min/5min/4min/3min for remaining 6 rounds.
*If running outdoors, turn around at a point that allows you to finish back at your exercise stations when you reach the total run time.
*Here’s how you’ll score this one. Let’s say you complete a total of 3.0 miles and your total time to complete all 7 rounds is 40min. 30min of that 40 is run time. This would mean it took you 10min to get through the strength stations. We’re going to say each one of the 10min equals a tenth and you’re going to subract them from your 3.0 miles leaving you with a score of 2.0
This gives us a fun scoring system moving forward. Maybe next week you get to 3.2 miles and it only takes you 39min to complete the entire phase. This would mean your score bumps up to a 2.3

Phase 3:
54min brick
Cycle, incline treadmill, row, jacob’s ladder, air assault/airdyne bike, or stair climb x 27min at low end zone 3 aerobic effort
Run x 27min at low end zone 3 aerobic effort (if indoors, I want you moving back and forth between 0% to 15% incline every 3min)
*Make sure you tie the two sections together with zero recovery (don’t let the HR drop out of your zone 3 during the transition)
*For the first 27min section of the brick, you can move back and forth between several different pieces of equipment as long as you don’t spend more than a few seconds on the transition. The key goal is to keep the heart rate elevated and in zone 3 aerobic for the entire duration.
*If you have time constraints, this would be a great workout for you to do on a different day later in the week.  I love bricks because they allow us to go long duration with an elevated HR and it’s not all running.

Bonus (I’m going to keep this in the bonus section once a week for awhile longer – I’m confident you’ll see improvements and it’ll absolutely translate out on course this season)
***Here’s the kicker, I want you completing 20 hand position changes each round and I want you still trying to beat your mark from previous weeks***
Start timer
Static bar hang until forced to drop
Stop timer
Rest x 30sec
This completes 1 round.
Continue repeating until you reach the 10min mark of total hang time.
*The goal is to get to 10min in the fewest number of rounds possible.
*If you’re unable to get to 10min in 10 rounds or less, I want you stopping wherever you are after completing 10 rounds.
*The goal is to see an improvement over last weeks performance even though we’re adding 4 more hand position changes each round.
*If you feel you can easily get to 10min in 10 rounds or less, I want you doing this challenge with wet hands. have a wet towel with you during the challenge so you can wet your hands right before you jump on the bar. Enjoy!