Yancy Camp Workout 602

Below is your Pre-Workout Mental Conditioning Video.  Much love – Yancy

Don’t sweat it my friends

Workout 602:

*For awhile 1 of our 3 workouts each week is going to be a long sustained effort without any strength training mixed in.  I’ll have some OCR specific strength bonus work at the bottom.

Phase 1:
Versa loop warm-up x 1 round
ABCD running mechanics work x 8min – ABCD Running Mechanics Demo

Phase 2 (I swapped things up this week.  pay close attention to the round instructions as well as the efforts):
Run x 3min at zone 3 aerobic effort
Run x 2min at zone 2 easy effort
Run x 4min at zone 4 above lactate threshold effort
Run x 1min at zone 2 easy effort
This completes 1 round.
Continue repeating for a total of 6 rounds.
*If inside, I want rounds 1, 3, & 5 to be with no incline, rounds 2 & 6 to be at 15% incline, and round 4 to be at 15% incline with a heavy carry.
*If outside, I want you including as much elevation gain as possible & complete round 4 with a heavy carry.  Logistically if it’s easier for you outside, you can go with round 1 or 6 for the heavy carry round.

Bonus (I progressed the bonus by adding single arm hang this week):
Weighted lunge x 20 (10 each leg)
Side to side squat jump w/row x 20 (10 each side) – Exercise Demo
Static bar hang until forced to drop
Rest x 30sec
One arm hang until forced to drop
One arm hang (opposite arm) until forced to drop
This completes 1 round.
Continue repeating but drop reps down to 18/16/14/12/10 for remaining 5 rounds.
Finish w/lunge x 100 (50 each side)
*Track your double arm & single arm hang time for the 6 rounds