Yancy Camp Workout 675

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

We perform better together

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 7min – Instructional Demo
*After every ABCD rep, I want you completing 14 one legged hops on each leg (land and pop off the ground from your forefoot)
Versa Loop warm-up x 1 additional round

Phase 2 (Read closely – big progression this week):
Run x 4min (1min at zone 4 above lactate threshold, 2min at low end zone 3, 1min at zone 4 above lactate threshold)
Box or bench step-ups w/dumbbell or kettlebell in each hand x 12 (6 each leg) – Exercise Demo
Weighted lunge x 12 w/dumbbell or kettlebell in each hand (6 each leg – I want your back knee touching the ground on each rep) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 10 rounds
*If inside on a treadmill, I want all rounds to be at 15% incline & I want rounds 3, 6, & 9 to be with a heavy carry (sandbag, dead ball, bucket, or other weight implement)
*If outside and if possible, I want you picking a 2min out and back route that has some ascending/descending
*If possible, do not rest during transitions

Phase 3:
Tire drag or 15% incline on a treadmill x 20min at low end zone 3 aerobic effort
*If inside on a treadmill, I want the 7-13min period to be with a heavy carry
*If possible, tie phase 3 on the end of phase 2 without break

*There’s a lot of grip strength work in Phase 2 today so I’m leaving out the bonus farmer’s walk work we’ve been hitting the past month or so.