Yancy Camp Workout 719

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

Don’t skirt around opportunities

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

Phase 1:
Versa Loop warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 5min – Instructional Demo
Finish warm-up with C pace run x 3min

Phase 2:
15% incline x 3:30min at zone 3 effort
Weighted burpee x 20 – Exercise Demo
10% incline x 3:30min at zone 4 above lactate threshold effort
Wall ball x 20 – Exercise Demo
5% incline x 3:30min at zone 3 effort
Heavy farmer’s carry x 2min – immediately followed by pull-up x 2 to shoulder taps x 8 to pull-up x 1
This completes 1 round.
Continue repeating for a total of 4 rounds
*Tie everything together without rest
*If you’re outside, you can do an 1:45min out & back run
*For the 15% & 5% sections, don’t get above your zone 3 aerobic zone. If you’re not quite sure where your aerobic HR zone is, just keep in mind that if you’re feeling uncomfortable in any way as far as heart rate and running muscle fatigue is concerned during the 3min, your pace is too fast. Your zone 3 pace for 3:30 should be a pace you’d be able to carry on for a long duration.  For the 10% zone 4 section, above lactate threshold means you’re no longer comfortable.  You’re at a pace that you can’t sustain for a long duration but I want you focusing on staying clean and smooth throughout the 3:30min timeframe.
*I want you hitting the strength stations at a strong effort that has you hit pretty hard by the time you finish the 20th rep.

Hyrox & DEKAFIT Training

Run x 500m at zone 3 effort
Weighted squats x 30 (unbroken – weight categories: elite men 55lb, elite women & open men 44lb, open women 33lb)
Run x 500m at zone 3 effort
Weighted lunge x 40m
This completes 1 round.
Continue repeating for a total of 3 rounds.