Yancy Camp Workout 638

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

You can’t outwork me

Workout 638

*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 (shorter carry time this week but up to 15% if indoors):
Run x 3min at zone 3 aerobic effort
15% incline (if indoors) or outdoor incline with as much elevation gain as possible x 90sec 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 the 3min sections with no incline on the treadmill – All 90sec zone 4 sections will be completed at 15% incline.
*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
*This week all the previous weeks zone 2 sections have been progressed to zone 3 aerobic and we’re going with zero incline for all these sections as well. If outdoors, you can use the same area you’ve been using but I want you zone 3. All 90sec carry sections need to be zone 4

Phase 3 (no changes this week):
EMOM (Every Minute On The Minute) – *This week we’re progressing to 2min & adding bear crawls
Start timer
Hip drives x 10
Mountain climbers x 20 (10 each leg)
Elbow plank w/hip roll x 20 (10 each side)
Forward bear crawl x 5yd/m to backward bear crawl x 5yd/m – continue repeating until you’ve completed a total of 40yd/m
*The goal is to get all 50 reps + the bear crawling in as quick as possible and rest until you hit 2min mark
This completes 1 round.
Continue repeating for a total of 5 rounds
*If you’re unable to complete everything within 90sec or less, I want you reducing the number of reps down to a manageable number so you’re getting 30+sec rest each round.
*You’ll find these exercise demos in the Exercise Video Library (Core Training Folder)

Phase 4 (we’ve increased the number of reps and the rest time this week):
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 2min
This completes 1 round.
Continue repeating but drop reps down to 20/15/10 for remaining 2 rounds.

Bonus (no exercises this week):
Tire drag or run (tire drag preferred) x 32min at low end zone 3 aerobic effort for max distance (don’t sneak above zone 3)
*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