Yancy Camp Workout 647

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

Adjusting your frame of reference

*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 7min at zone 3 aerobic effort
15% incline (if indoors) or if outdoors, include as much elevation gain as possible x 3min at strong zone 4 effort above lactate threshold followed by 3min 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 7min sections with no incline on the treadmill – both 3min zone 4 sections will be completed at 15% incline.

Phase 3:
Kettlebell or sandbag side to side row x 40 (20 each side) – Exercise Demo
Weighted step-ups x 30 (15 each side) – Exercise Demo
Pull-up x 2 to hand position change x 16 to static hang x 20sec – Exercise Demo
Face pulls w/strength band x 10 – Exercise Demo
This completes 1 round.
Continue repeating for a total of 4 rounds (scale down if necessary)

Phase 4:
Weighted burpees x 25 for time (you can use a Spartan RAM, sandbag, pancake, sandbell, slam ball, rock, or other weight implement) – Exercise Demo
Rest x 2min
Continue for 1 additional set of 25 reps

Bonus:
Tire drag or run (tire drag preferred) x 25min at low end zone 3 aerobic effort (don’t sneak above zone 3).
Every 3min mark I want you completing 20 (10 each leg) 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