Yancy Camp Workout 728

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

It’s a beautiful day everyone – pinch every second

*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
Finish warm-up with barefoot C pace run x 3min

Phase 2 (we’re changing the timing and the incline %’s this week – the 15% section is going to hurt):
5% incline x 2:30min at zone 2 effort
Weighted squats x 15
15% incline x 4min at zone 4 above lactate threshold effort
Weighted step-ups x 30 (15 each leg) – Exercise Demo
5% incline x 2:30min at zone 2 effort
Heavy farmer’s carry x 1min
This completes 1 round.
Continue repeating for a total of 4 rounds
*Tie everything together without rest
*If you’re outside, you can do an out and back run
*For the 5% sections don’t get above zone 2 easy effort.   For the 15% zone 4 section, above lactate threshold means you’re no longer comfortable.  You’re at a pace that you can’t sustain for a long duration but I want you focusing on staying clean and smooth throughout the timeframe.
*I want you hitting the strength stations at a strong effort that has you hit pretty hard by the time you finish the reps.

15% incline x 30min at zone 3 aerobic effort for max distance
*Make sure you don’t get above your zone 3 (comfortable) effort