Yancy Camp Workout 637

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

Time with friends and family

Workout 637

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

Phase 1:
Versa Loop warm-up x 1 round (We now have two Versa Loop Warm-up Videos – we’re using a different one today) – Warm-up Demo
ABCD warm-up running x 8min – Running Mechanics Demo

Phase 2:
We have wrapped up the 7 week progression and it’s now time to test.
The test – 15% incline on a treadmill x 15min for max distance
I want you tackling this test with a little bit of a taper so we go in to it feeling fresh. I’d like for everyone to give themselves 2 days of recovery and then test the following day.
Make sure you warm-up with 15% incline x 5min at an easy effort then re-set the treadmill and start your test.
Hopefully after signing up, you completed your 15% x 15min fitness test and logged your results. I know many of you did and in some cases, you’ve now re-tested once or several times. I’m confident we’re going to see a large percentage improving their mark. *I don’t want you doing the test unless you’re feeling fresh.  It’s not a problem if you didn’t complete your initial 15% x 15min fitness test after signing up, just go ahead and complete this test and log it as your first entry.  Down the road, you’ll see it improve.

Phase 3:
Tire drag or 15% incline x 30min at zone 2 easy effort
*If possible, tie this on to the end of phase 2 without a rest period.

Phase 4:
Heavy farmer’s walk x 3min for max walking distance (if possible do not drop weight)
Burpee to pull-up x 50
After every 10th rep, I want you completing a static hang (not to exceed 1min)
*The pull-up can be modified with a strength band if necessary.
*This phase has been in place over the past 7 weeks and I want us tackling the final week of this phase as a test as well and compare to your previous 7 weeks results.

Enjoy my friends and thank you for trusting the process.  Please feel free to reach out if you have any questions.