Yancy Camp Workout 624

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

Do life together

Workout 624

*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:
*If possible I want you using a long sustained climb in your area (15-30% if possible), 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 48min at zone 3 aerobic effort (*This is a 3min progression from last week)
*If your treadmill inclines above 15%, I want you going with the following:  0-15min at 10% , 15-30min at 20%, 30-45min at 30%.
*If you treadmill only inclines to 15%, I want you going with the following: 0-20min at 10%, 20-45min at 15%
*If necessary, you scale down the total time for this phase.

Phase 3:
Weighted lunges x 50 (25 each leg – dumbbell or kettlebell in each hand)
Pull-up x 1 to shoulder taps x 10 to pull-up x 1 to hip slaps x 4 to static hang until forced to drop
Rest x 90sec
This completes 1 round.
Continue repeating but drop lunge reps down to 40/30/20/10 for remaining 4 rounds.
*If you’re unable to complete the bar work without getting to the static hang before dropping, I want you using a strength band for assistance.
*If you’re easily able to get to the static hang position, I want you wetting your hands before getting on the bar.

Bonus:
Tire drag x 20min at low end zone 3 aerobic effort
*Shoot me a message if you have tire drag questions. By now, many of you know I’m a big fan of tire drag benefits. 1) improves running mechanics 2) low impact time on feet 3)provides running specific strength training 4) much more. We’re selling tire drag set-ups at YancyCamp.com at a very inexpensive price. We’re basically just covering manufacturing costs.