Yancy Camp Workout 722

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

Load up kids! NO isn’t an available answer today

*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 C pace run x 3min

Phase 2 (increasing time per round and moving down from 4 to 3 rounds this week):
15% incline x 4min at zone 3 effort
Weighted burpee x 20 – Exercise Demo
10% incline x 4min at zone 4 above lactate threshold effort
Weighted step-ups x 26 (13 each leg) – Exercise Demo
5% incline x 4min at zone 3 effort
Heavy farmer’s carry x 3min – immediately followed by pull-up x 3 to hand position change x 20 to pull-up x 1
This completes 1 round.
Continue repeating for a total of 3 rounds
*Tie everything together without rest
*If you’re outside, you can do an 2min out & back run
*For the 15% & 5% sections, don’t get above your zone 3 aerobic zone. If you’re not quite sure where your aerobic HR zone is, just keep in mind that if you’re feeling uncomfortable in any way as far as heart rate and running muscle fatigue is concerned during the 3min, your pace is too fast. Your zone 3 pace for 3:30 should be a pace you’d be able to carry on for a long duration.  For the 10% 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 4min 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.

Hyrox & DEKAFIT Training

Run x 3min at zone 3 effort for max distance (make sure you keep track of the distance)
Weighted squats x 30
Run x 3min at zone 3 effort
Ski erg x 500m at zone 5 effort
Run x 3min at zone 3 effort
Sled push x 10m to sled pull x 10m – down & back x 5 (unbroken – without rest)
This completes 1 round.
Continue repeating for a total of 3 rounds.