Yancy Camp Workout 615

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

The Melting Pot

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 (Another progression with the zone 3 & 4 work for phase 2 this week)

*If possible I want you using a long sustained climb in your area (15-30% if possible) 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 15-30% incline.  I know for most you don’t have access to long sustained outdoor climbs, so settle in and let the treadmill be your friend.

Ascend/climb x 3min 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 3min 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 your treadmill inclines above 15%, I want you going with the following: Round 1 – 15%, Round 2 – 20%, Round 3 – 25%, Round 4 – 30%, Round 5 – 15%

*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 (big change to the bar work today):
Dead ball slams x 12 or one arm dumbbell snatch x 12 (6 each arm)
Heavy kettlebell dead lift x 5 to farmer’s walk x 30sec (kettlebell in each hand)
Static bar hang with biceps loaded (contracted/flexed) until forced to drop from loaded position – continue hanging from straight arm position until forced to drop (Track your total hang time for each round – I want to hear from you)
Heavy kettlebell dead lift x 5 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 (if you’re unable to hit appx 25-30sec or more for the static hang, I want you using a strength band for assistancce.

Bonus:
Tire drag x 20min at low end aerobic effort