Yancy Camp Workout 656

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

We need partners in life

*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

Phase 2:
Start timer
Run 400m
Once you complete the 400m – complete as many strict form burpees as possible until the timer hits the 3min mark
This completes 1 round.
Continue repeating for a total of 8 rounds (24min total time)
You score for this workout is the number of burpees you complete in the 8 rounds.
*It’s been a long time since I’ve thrown this one at you. And when I say “thrown”, you’re going to feel like you were thrown in front of a freight train when you’re done with this one. Each week for awhile I’ll be progressing this workout in various ways. Buckle up and enjoy!
*You can do this on a 400m track (the best option), the treadmill (my least favorite option for this workout), or using a 200m out and back route on the road, trail, or park field.

Phase 3 (if possible, tie this immediately on to the end of phase 2):
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 split squat jumps (10 each side) .
*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

Phase 4:
Farmer’s walk x 800m (recommended weight – men 50lb each hand and women 35lb each hand)