Yancy Camp Workout 697

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

Fuel to win you little gremlins

*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 10 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 1:10min at low end zone 3 easy effort
Run x 1:50min 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 lunges x 10
Continue repeating for a total of 10 rounds.
*If inside, I want you completing all of phase 3 running/walking at 10% incline
*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 after 3-4 rounds the one legged burpees will take their toll, 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 16yd (8yd out and back) to pull-up x 1 to shoulder taps x 4 – continue repeating for a total of 7min completing as many rounds as possible. Recommended farmer’s walk weight – men 50lb each hand & women 35lb
*If needed, use a strength band for assistance