Yancy Camp Workout 612

Below you’ll find your mental conditioning pre-workout video.   Much love – Yancy

Influence graciously

Workout 612

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop warm-up x 1 round.
ABCD warm-up running x 8min

Phase 2:
Hill training (This week we are progressing the time of the zone 3 & 4 work for phase 2)

*If possible I want you using a long sustained hill (5-10% incline) in your area but if necessary, you can do this workout indoors on a treadmill. If using a treadmill for this workout, I want you going with 8% incline

Ascend/climb x 2.5min at zone 3 aerobic effort
Descend at easy zone 2 effort x 2min (if on a treadmill, slow speed to where you settle in with an easy zone 2 effort)
Ascend/climb x 2.5min at zone 4 above lactate threshold effort
Descend at easy zone 2 effort x 2min (if on a treadmill, slow speed to where you settle in with an easy zone 2 effort)
This completes 1 round.
Continue repeating for a total of 5 rounds.

*If you’re completing this workout outdoors on a hill in your area, don’t worry about timing the descent. Ascend x 2min and go with whatever time it takes to descend back to your starting point at the zone 2 effort.

Phase 3 (minor progressions for phase 3 this week):
Dead ball slams x 12 or one arm dumbbell snatch x 12 (6 each arm)
Heavy kettlebell dead lift x 4 to farmer’s walk x 30sec (kettlebell in each hand)
Pull-up x 1 to shoulder taps w/shoulders facing perpendicular to the bar x 14 to pull-up x 1 – Shoulder Tap Exercise Demo
Heavy kettlebell dead lift x 4 to farmer’s walk x 30sec
This completes 1 round.
Continue repeating for a total of 7 rounds.
*If the bar work is easy for you, I want you wetting your hands every round before you get on the bar.
*If needed, you can modify the bar work using a Strength Band for assistance

Bonus:
Tire drag or 15% incline x 20min at low end zone 3 effort