Yancy Camp Workout 917

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
I’m rolling out a unique spin on last weeks Yancy Camp 4000. Make sure you stay honest with your pacing today my friend!
Run 4000m for time at zone 3 aerobic effort.
It’s very important that you maintain aerobic effort. Because we’re timing this piece of the workout, you’re going to be tempted to sneak in to zone 4 and get above your lactate threshold. I want you at a comfortable pace for the entire 4000m.
The testing piece of this workout is comparing how close this 4000m time is to your 4000m time last week when you “raced” / completed each distance as fast as possible with the 60sec rest period in between. Let me know in the message board how much time separated last week vs this week.

Finish with 15min run at easy zone 2 effort.

Phase 3 (we’re keeping it the same as last week – let’s beat your time!):
Start timer
Weighted Burpee x 5 – Exercise Demo
Pull-up x 5
Fwd & bwd bear crawl x 20m (5m fwd & bwd x 2 = 20m)
This completes 1 round.
Continue repeating for a total of 10 rounds.

Much love – Coach Yancy