Yancy Camp Workout 691

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

Enjoy the process – with a shit eatin grin

*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 5min – 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)
Finish warm-up with C pace run x 3min

Phase 2:
Fartlek
Run x 1:30min at low end zone 3 easy effort
Run x 1:30min at zone 4 above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 10 rounds.

Phase 3 (start immediately after completing phase 2):
Run x 1:30min at low end zone 3 effort
Weighted burpee x 10 (using a sandbag, dead ball, slam ball, Spartan RAM, or other weight implement) – Exercise Demo
Continue repeating for a total of 10 rounds.
*I want you tracking the total distance you cover but make sure you stay low end zone 3
*The low end zone 3 run effort should feel easy but weighted burpee fatigue will set in after 3-4 rounds and I want you focusing on maintaining clean running mechanics with fatigued legs.

Phase 4 (we’re increasing farmer’s walk distance):
Farmer’s walk x 12yd (6yd out and back) to pull-up x 1 – continue repeating for a total of 7min completing as many pull-up reps as possible. Recommended farmer’s walk weight – men 50lb each hand & women 35lb
*If needed, use a strength band for assistance
*I want you trying to get in as many or more pull-ups compared to last week.