Yancy Camp Workout 631

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

Motivation – let’s stoke the fire

Workout 631

*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 6 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 1:10min at easy zone 2 effort
15% incline x 1:50min at above lactate threshold zone 4 effort
This completes 1 round.
Continue repeating for a total of 10 rounds (30min)
*If you’re new to the program, this 7 week progression started with Workout 616 then 619, 622, 625, 628, and now the second to last progression 631. I usually don’t recommend going back and playing catch up, but in this case, I would like for anyone who’s just joining to work this 7 week progression in to their routine. Start with 616, the following week do 619, then 622, etc.
*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 7 weeks.
*By now you’ve probably figured out what the 7 week progression is going to look like. we started with 2/1, and each week has had a 10sec adjustment and we’ll finish with 1/2. 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 25min at low end aerobic effort
*If possible, tie this on to the end of phase 2 without a rest period.

Phase 4:
Heavy farmer’s walk x 3min for max walking distance (if possible do not drop weight)
Burpee to pull-up x 50
After every 10th rep, I want you completing shoulder taps x 12 to static hang until forced to drop (not to exceed 1min)
*The pull-up can be modified with a strength band if necessary.
*I’m leaving this phase in throughout the 7 week progression (with small progressions throughout). I want you keep track of your static hang time and seeing how it progresses.