Yancy Camp Workout 569

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

Live graciously my friends

*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:
Hill repeats (indoor or outdoors – outdoors preferred for this one if possible)
*If available we’ll be using a sustained incline hill that will allow you to run for 2min
Hill run x 2min at zone 4 effort above lactate threshold effort
Easy effort descent back to starting point.
Continue repeating for a total of 9-12 reps depending on time available.
Reps 3, 6, & 9 (and possibly 12) will be with a heavy carry (rock, sandbag, log, bucket, or other weight implement)
*If you do this workout indoors I want you using 10-15% incline during the zone 4 portion and slowing the belt speed down to a zone 2 recovery effort for 2min after each zone 4 section. Same as outdoors – reps 3, 6, & 9 (and possibly 12) will be heavy carries.

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 2.5min 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)
Immediately after finishing complete the following:
Pull-up x 1 to hand position change until forced to drop
Rest x 1min
Pull-up x 1 to hand position change until forced to drop