Yancy Camp Workout 604

Below you’ll find your link for 601’s mental conditioning pre-workout.   Much love – Yancy

Accountability & Mentoring

Workout 604

*As always, make sure you scale down the workouts if needed.  For example, for phase 1, you can scale it down to 1 round or reduce the running time.  You can save phase 3 or 4 for another day or just do one of the two after completing phase 2 (go with phase 4 if you can only do one after phase 2).

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 (there are some subtle changes compared to last week):
Run x 3:45min at zone 3 aerobic effort
Farmer’s walk x 45sec (heavy as possible) to pull-up x 2 to hand position change x 20 to pull-up x 1
Run x 3:45min at zone  3 effort
Heavy carry x 4min for max distance (if indoors, go with 15% incline)
Run x 3:45min at zone 3 effort
Fwd crawl x 40m (if indoors, you can keep it in a small space by crawling x 5yd/m, turn, and continue repeating)
Run x 3:45min at zone 3 effort
Heavy dead lift x 5 (bar or 2 kettlebells)
Run x 3:45min at zone 3 effort
Pull-up x 1 to shoulder taps x 10 to pull-up x 1 to shoulder taps x 10 to pull-up x 1
This completes 1 round.
Continue repeating for a total of 2 rounds.
*Make sure you tie all transition together with no breaks.
*Use a strength band for assistance if needed for the grip and pull strength stations.
*If possible, go with a bucket carry for one round and a sandbag carry for the second round.
*This is a low rep phase compared to other workouts and the main focus is to recover quickly after the OCR specific strength station – “obstacle” and settle in to a smooth, comfortable, but brisk running effort immediately after completing the station. I want you working your mental game throughout every 3:45min run portion. For example, I want you talking to yourself about how confident you are with your grip strength. I want you conquering the grip and pull strength stations with a huge smile on your face. I want you craving harder stations! Fight the urge to press the run pace. We’ll progress this workout but for today, I want you staying zone 3 during the runs.

Phase 3
Run x 2min at zone 3 effort
Wall Ball x 10(recommended weight – men 20lb & women 14lb) or Thrusters x 10 (recommended weight – men 50lb & women 35lb)
This completes 1 round.
Continue repeating for a total of 5 rounds.

Phase 4 (last week was 7min – this week we’re going with 8min):
Heavy farmer’s walk x 8min (recommended weight – men 50lb each hand & women 35lb each hand)
Start timer
Carry as long as possible until forced to drop
If you’re forced to drop, stop timer & rest x 30sec
Continue repeating until you reach a total of 8min carry time
*The goal is to get to 8min in a the fewest number of rounds possible.