Yancy Camp Workout 606
Here’s your mental conditioning video for workout 606. Much love – Yancy
Are the kids lighting up the planet
For our recent new-comers, I first launched this in workout 581 then came back 24 days late in 591. It’s been a little over a month since 591 hit and we’re going to test again. If this is your first time seeing this one, buckle up and enjoy! For everyone who completed it in 581 & 591, let’s see how we’ve improved. I want you tackling this one with two full days rest or two days of light activity/training. Make sure you keep track of your HR data (if possible) and your score (total time it takes to complete the workout minus the 8min of rest). Let’s bookmark this one so you can easily find it in the future.
Phase 1:
Warm-up
ABCD running mechanics x 8min
Phase 2:
Start timer
1000m run
Rest x 2min
Continue repeating this process for a total of 5 rounds (5000m covered – 2min rest between each 1000m run)
Stop timer after you finish your 5th 1000m run.
You score is the total time it takes you to complete the workout minus the 8min of rest.
Just like with any running time trial/test/competition/race, pacing is very important if you want to have your best performance. If you go out and turn yourself inside out during the first 1000m, you’ll never recover and suffer greatly during the last 4. You want to hit these with a strong pace but you need to manage your effort so you can continue coming back and hitting a strong pace for every run. In the perfect world, we would hit even splits (meaning your time would be the same for all 5 runs). You can complete this on a 400m track (recommended) or you can complete it inside on a treadmill. If inside, I want you going with 0% incline.
*Make sure you document your total time to complete all 5 runs (minus the 8min rest). This is your score for this test. Your rest time does not count toward your score. If you have a heart rate monitor, I also want you documenting what your average heart rate was from the entire workout (this will include your rest time.
As I said back in workout 581 & 591, it doesn’t matter what OCR distance you’re focused on this year, this is an important one for you.
Phase 3:
Dead lift x 10 (heavy but making sure it’s a weight you’re able to handle with clean form)
One arm dumbbell snatch x 12 (6 each side – switch hands every rep)
Pull-up (or assisted pull-up) x 4 to hand position change x 16 to static hang x 20sec
This completes 1 round.
Continue repeating but drop dead lift & one arm dumbbell snatch reps down to 9/10, 8/8, 7/6, 6/4, 5/2
*Tie everything together without rest. The dead lift and one arm dumbbell snatch are providing strength training while also fatiguing the grip leading in to each round of pull/change/hang.
Phase 4:
15% incline or sustained outdoor ascent x 5min w/heavy carry for max distance. (compare distance covered from previous workout 581 & 591)
Finish w/15% incline or sustained outdoor ascent x 10min without weight at low end zone 3 effort.
Ryan’s weekly bonus:
Burpee box jump x 1
Wall ball x 1
Dead lift x 1
Continue repeating but increase reps to 2/3/4/5/6/7/8/9/10 for remaining 9 rounds.
Once first phase is completed you’ll finish with 1 mile at 15% incline (make the transition to the treadmill from the first phase as quickly as possible). Complete the mile by alternating 1/10 at walking pace followed by 1/10 in zone 4 above lactate threshold (continue repeating until you finish 1 mile at 15% incline.
Notes:
Recommended burpee box jump height – 24″ for men & 20″ for women
Recommended wall ball weight – 20lb for men 14lb for women
Recommended deadlift weight – Go for at least bodyweight if possible, but feel free to adjust as necessary.
