Yancy Camp Workout 598

Below is your Pre-Workout Mental and Motivational Conditioning Video.  Much love – Yancy

You need to have some laughter in your life

Workout 598:

*For awhile 1 of our 3 workouts each week is going to be a long sustained effort without any strength training mixed in.  I’ll have some OCR specific strength bonus work at the bottom but for those who consistently get all three weekly workouts in, I want you skipping all the bonus work below.  If you average 1-2 Yancy Camp workouts each week, let’s get the bonus work in.

Phase 1:
Versa loop warm-up x 1 round
ABCD running mechanics work x 8min – ABCD Running Mechanics Demo
Versa loop warm-up – 1 additional round

Phase 2 (pay close attention to the efforts below):
Run x 3min at zone 3 aerobic effort
Run x 2min at zone 2 easy effort
Run x 4min at zone 4 above lactate threshold effort
Run x 1min at zone 2 easy effort
This completes 1 round.
Continue repeating for a total of 6 rounds.
*If inside, I want rounds 1 & 6 to be with no incline, rounds 2 & 4 to be at 15% incline, and rounds 3 & 5 to be at 15% incline with a heavy carry.
*If outside, I want you including as much elevation gain as possible & mix in 20min of heavy carries (rounds 3 & 5)

Bonus (I progressed the bonus by adding a static bar hang this week):
Weighted lunge x 20 (10 each leg)
Side to side squat jump w/row x 20 (10 each side) – Exercise Demo
Static bar hang until forced to drop
This completes 1 round.
Continue repeating but drop reps down to 18/16/14/12/10 for remaining 5 rounds.
Finish w/lunge x 100 (50 each side)
*Track your total hang time for the 6 rounds)