Yancy Camp Workout 632
Below you’ll find your mental conditioning pre-workout video. Much love – Yancy
I love you mom
Workout 632
*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:
Run x 3.5min at zone 2 easy effort
15% incline (if indoors) or outdoor incline with as much elevation gain as possible x 2.5 min at strong zone 4 effort above lactate threshold w/heavy carry
This completes 1 round.
Continue repeating for a total of 6 rounds.
*If indoors, I want you completing rounds 1, 3, & 5 of the 3.5min zone 2 portion at no incline and rounds 2, 4, & 6 of the 3.5min zone 2 portion at 15% incline. All 2.5min zone 4 portions will be completed at 15%.
*If outdoors, this workout will work best if you have 6 different weight implements. This is not required but it’ll help this one flow smooth. If you only have one weight implement, I want you choosing a 2min carry route that has you finishing the carry where you started
Phase 3:
EMOM (Every Minute On The Minute)
Start timer
Hip drives x 10
Mountain climbers x 20 (10 each leg)
Elbow plank w/hip roll x 20 (10 each side)
*The goal is to get all 50 reps in as quick as possible within the 1min period and rest until you hit 1min mark – repeat!
*If you’re unable to complete the 50 reps within 45sec or less, I want you reducing the number of reps down to a manageable number so you’re getting 15+sec rest each round.
*You’ll find these exercise demos in the Exercise Video Library (Core Training Folder)
Rest until timer hits 1min – repeat – continue for a total of 7 rounds/minutes
*If you’re unable to complete the 50 reps within 45sec or less, I want you reducing the number of reps down to a manageable number so you’re getting 15+sec rest each round.
Phase 4:
Weighted burpees x 25 for time (you can use a Spartan RAM, sandbag, sandbell, slam ball, rock, or other weight implement) – Exercise Demo
Rest x 1min
This completes 1 round.
Continue repeating but drop reps down to 20/15/10 for remaining 3 rounds.
Bonus:
Tire drag or run (tire drag preferred x 32min at zone 3 aerobic effort for max distance (don’t sneak above zone 3)
Week 3 progression – every 3min mark I want you completing 8 one legged burpees at a 95% effort.
*The time it takes you to complete the burpees counts as part of the 32min.
*This run can be completed outdoor on the trail, road, or track, or indoor with or without incline but whatever you choose for this workout, I want you sticking with the same route/method as we continue repeating this workout over time.
*I don’t want you sneaking in to zone 4 and above lactate threshold – keep it aerobic/comfortable
*If possible, I want you choosing the tire drag option. As many of you know, I’m a big fan of tire drag benefits. To name a few: 1)helps improve and set in clean running mechanics. 2)It’s low impact. 3)It provides running specific strength training.
*If you need a good inexpensive tire drag option, check out the YC Store at YancyCamp.com. I recommend the $45 shoulder harness system
