Yancy Camp Workout 620

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

Don’t let others control your emotions

Workout 620

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

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

Phase 2:
*This is a spin off of the last 6 workouts I launch on Thursday’s.  Enjoy!
Run x 6min at zone 2 easy effort
Run x 6min at zone 4 above lactate threshold effort
Pull-up x 1 to hand position change x 12 to shoulder taps x 8 to hip slaps x 4 to pull-up x 1 to hang until forced to drop
This completes 1 round.
Continue repeating for a total of 3 rounds (36 total minutes)
*Start phase 2 immediately after completing the phase 1 warm-up. Don’t let your HR drop.

Phase 3:
EMOM (Every On Th Minute)
Start timer
Hip drives x 10
Mountain climbers x 20 (10 each leg)
Elbow plank w/hip roll x 20 (10 each side)
Rest until timer hits 1min – repeat – continue for a total of 5 rounds/minutes

Phase 4:
Slam ball, dead ball, or sandbag slams x 50 for timek (recommended weight – men 50lb & women 35lb)
Rest x 1min
This completes 1 round.
Continue repeating but drop reps down to 40/30/20/10 for remaining 4 rounds.
*If you don’t have access to a slam ball, dead ball, or sandbag for slams, go with thrusters

Bonus:
Tire drag x 15, 30, or 45min at easy zone 2 effort.
*If you are training for a Sprint, go with 15min, Super/Beast – 30min , Ultra+ – 45min
*If you don’t have a tire drag system, I now sell them on the website or you can make your own. The Yancy Camp system is very inexpensive and it’s a well made training tool that’ll last you a long time if not forever. Of all the systems available, my normal recommendation is the $45 system.