Yancy Camp Workout 644
Below you’ll find your mental conditioning pre-workout video. Much love – Yancy
Respect yourself
Workout 644
*As always, make sure you scale down the workout if needed.
Phase 1:
Versa Loop warm-up x 1 round – Demo
ABCD running mechanics warm-up x 8min – Demo
Versa Loop warm-up x 1 round
Phase 2:
Run x 8min at zone 3 aerobic effort
15% incline (if indoors) or if outdoors, include as much elevation gain as possible x 2.5min at strong zone 4 effort above lactate threshold followed by 2.5min at same effort w/heavy carry.
This completes 1 round.
Continue repeating for a total of 4 rounds.
*Don’t forget to scale down if necessary. Example, complete 3, 2, or 1 rounds vs 4.
*If indoors, I want you completing the 8min sections with no incline on the treadmill – both 2.5min zone 4 sections will be completed at 15% incline.
Phase 3 (we’re sneaking up the reps/distance this week – enjoy):
EMOM (Every Minute On The Minute) – *like last week we’re going with every 2min this week.
Start timer
Hip drives x 11 – Exercise Demo
One arm dumbbell snatch x 12 (6 each side – switching hands each rep) – Exercise Demo
Forward bear crawl x 6yd/m to backward bear crawl x 6yd/m – continue repeating until you’ve completed a total of 48yd/m
*The goal is to get all 23 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 6 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.
Phase 4 (“Only” 2 rounds 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
Continue for 1 additional set of 25 reps
Bonus (we’re adding tire drag lunges this week):
Tire drag or run (tire drag preferred) x 25min at low end zone 3 aerobic effort for max distance (don’t sneak above zone 3).
Every 3min mark I want you completing 20 (10 each leg0 tire drag lunges.
*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
