Yancy Camp Workout 622

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

Turn the welcome mat around

Workout 622

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

Phase 1:
Versa Loop warm-up x 1 round (We now have two Versa Loop Warm-up Videos – we’re using a different one today) – Warm-up Demo
ABCD warm-up running x 8min – Running Mechanics Demo

Phase 2:
*This is phase of our most recent 7 week progression workout. You can do it indoors on a treadmill or outdoor on a sustained climb.
15% incline x 1:40min at easy zone 2 effort
15% incline x 1:20min at above lactate threshold zone 4 effort
This completes 1 round.
Continue repeating for a total of 10 rounds (30min)
The only thing that’s changed compared to last week is that you’re getting 10sec less of easy effort time and you’re going for 10sec longer at the above lactate threshold effort.
*If outdoor, choose a location that allows you to ascend for 30min unbroken. If you don’t have access to a location that will allow this, I want you doing this workout indoors so we can have a controlled environment to track this workout as we progress over the next 7 weeks.
*By now you’ve probably figured out what the 7 week progression is going to look like. we started with 2/1, then went to 1:50/1:10, now we’re 1:40/1:20. Look forward to 1:30/1:30, 1:20/1:40, 1:10/1:50, and finishing with 1:00/2:00. The following week, we’ll follow up with at 15% x 15min for max distance and see what type of performance improvement we have.

Phase 3:
Tire drag or 15% incline x 20min at low end aerobic effort
*If possible, tie this on to the end of phase 2 without a rest period.

Phase 4:
One legged burpee to pull-up x 60
After every 10th rep, I want you completing a static hang until forced to drop
*The pull-up can be modified with a rope or towel assisted pull-up if needed.
*I’m leaving this phase the same throughout this 7 week progression. I want you keep track of your static hang time and seeing how it progresses.