Yancy Camp Workout 703

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

Climb in the corral 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 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:
We just wrapped up our fartlek progression and it’s a good time for a time trial.  If you’ve been in the program for more than 6 weeks, we’re going to re-test the 2mile/3200m run for phase 2 today.  Make sure you test the same way you did when you started the program (treadmill, track, or section of road).  If you’ve been in the program for awhile and haven’t tested (bad on you).  Either way, make sure you log your results in your online fitness testing tracking log.  Testing periodically is a great motivator.  If you’re consistent with your training, you’ll consistently see your performance improve and being able to track this over time is important.  If you’re new to the program and you just recently completed the 2 mile/3200m tests, I want you doing a 30min run in zone 3 aerobic for max distance.  Don’t sneak above your aerobic threshold.  Comfortable pace x 30min for max distance.

Phase 3 (start immediately after completing phase 2):
Run x 2:30min at easy zone 2 effort
One arm dumbbell snatch x 12 (6 each arm – switching hands each rep) – Exercise Demo
Pull-up x 1 to hand position change x 20
This completes 1 round.
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 easy zone 2 effort
*Tie everything together without rest during the transition
*The easy zone 2 effort run effort should feel easy but after 3-4 rounds the dumbbell snatches will take their toll, and I want you focusing on maintaining clean running mechanics with fatigued legs.