Yancy Camp Workout 693

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

The glory days – BS to that!

Phase 1 (read closely – I adjusted the minute lay-out just a bit):
Versa Loop warm-up x 1 round – Demo
ABCD running mechanics warm-up x 5min – Demo
C pace run x 5min (don’t leave C pace – should be 100% zone 2)
Start every ABCD rep with 20 one legged hops (10 each leg)

Phase 2 (we’re going with a 3 piece brick and extending the duration this week):
Long duration low impact low end zone 3 effort
Brick – combine any of the following 3 options for 30min x 3 (total 90min) of work.
cycle, 15% incline, tire drag, run, stairclimber
*I want you to make sure you stay low end zone 3 the entire time. Don’t get anywhere near zone 4 (comfortable pace the entire duration).
***Scale down the 90min of total time if necessary

Phase 3 (this was a bonus last week):
Rope or towel pull-ups x 20 – Exercise Demo
Rope rows x 10 – Exercise Demo
This completes 1 round.
Continue repeating but drop reps down to 18/9, 16/8, 14/7, 12/6, 10/5 for remaining 5 rounds.
The moment you finish your last rep, transition to bar static hang for max time, rest x 30sec, repeat for 1 additional static hang for max time. What was your total hang time for the 2 static hang sets??

Bonus (This was Phase 3 last week.  Read closely – I’ve added additional grip strength work after the farmer’s carry):
*For phase 3 we need an appx 100 meter/yard long hill. Somewhere in the appx 10-20% range if possible
Uphill run x appx 100m at zone 5 effort (not 100% but strong effort – think 800m time trial effort)
Easy run pace down (very easy – while focusing on maintaining a midfoot strike and perpendicular or negative shin angle vs heel strike/braking)
This completes 1 round.
Continue repeating for a total of 10 rounds.
*If unable to get outside with this one, complete on a treadmill and pop feet off to the side for recovery (appx the same amount of time it took you to cover the 100m (.06 – .07 miles on the treadmill reading).
Finish with farmer’s carry x 800m/.5 miles (recommended weight – men 50lb each hand & women 35lb)
The moment you finish the farmer’s carry distance, complete as many hand position change reps as possible until forced to drop – Exercise Demo