Yancy Camp Workout 755

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

Serve big today all you rockstars

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

Phase 2 (subtle progression this week):
OCR Fartlek training
Run x 4min at easy zone 2 effort
Weighted burpees x 12 at easy zone 2 effort
Bar pull-up x 2 to hand position change x 20 to pull-up x 1
Run x 2:30min at strong zone 4 above lactate threshold effort
Weighted burpees x 12 at max effort
Bar pull-up x 1 to hand position change to 20 to pull-up x 1
This completes 1 round.
Continue repeating for a total of 5 rounds – for round 3 I want you taking the run portions to 6min/3:30
*Fartlek training has been around for many years and it’s been proven to be very effective. I’m a firm believer that taking the concept the was unveiled back in the late 1930’sby the Swedish coach, Gösta Holmér and working in the same concept with OCR specific training can be a game changer. I’ve been doing it for 7+ years with Yancy Camp training and this workout is a good example. Enjoy my friends.

Bonus:

DEKA 270 Challenge
Click here to view challenge description video
Rules:
Forward jump burpee x 20 (don’t be confused w/burpee broad jump, the video will show what I’m talking about here)
Alternating reverse lunge x 20
Sit-up w/touch x 20
Continue repeating dropping rep count down to 18/16/14/12/10 for remaining 5 rounds (270 total reps)
Score is total time it takes to complete all 270 reps

*We have a public scoreboard for this one that you’ll find in the Challenges/Misc dropdown on the YancyCamp.com website