Yancy Camp Workout 715

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

Be selfish once a day – take care of the beautiful machine

Phase 1 (one legged hop method has changed):
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 (5 left, 5 right, continue switching without transition pause until you reach 20)

Phase 2:
Hill repeats x 30min – if possible, we’ll be doing this workout on a hill in the 7-12% incline range that allows you to run up/ascend for appx 45sec without interruption
Run uphill x 45sec at zone 4 above lactate threshold pace
Run downhill at easy zone 2 effort
Continue repeating for a total of 30min
At the top of every other uphill run, I want you completing 10 burpees at 100% effort.
*On the downhill portions, I want you focusing on trying to maintain a mid or forefoot strike vs reaching/over-striding/breaking/landing unbalanced.
*Don’t leave the prescribed zones but with the addition of the burpees, I want you to see if you can complete as many rounds that you completed last week. Don’t be afraid to hit a painful zone 5 effort during your 10 burpees!

Phase 3:
Farmer’s walk x 8min for max distance