Yancy Camp Workout 649

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

Don’t be chaotic

*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 8min – Running Mechanics Demo

Phase 2 (Round 4 of our 36min progression):
*We recently wrapped up our 8 week progression and the results were fantastic. The timing couldn’t be better to launch it one more time in prep for championship season. This will take us through the end of August and I’m confident you’ll again enjoy the results and it promises to translate out on course.
15% incline x 1:30min at low end zone 3 effort
15% incline x 1:30min at strong zone 4 effort above lactate threshold
This completes 1 round.
Continue repeating for a total of 12 rounds (36min)
*If you completed the last 8 week training cycle outside, continue doing so with this one.
*For our veterans who were with us during the last 8 weeks, you can see that we’ve increased to 12 rounds and the recovery period is now programmed for low end zone 3 effort vs zone 2 effort like before.
*If outdoor, choose a location that allows you to ascend for 36min unbroken. If you don’t have access to a location that will allow this, I want you doing this workout indoors so we can have a controlled environment to track this workout as we progress over the next 7 weeks.
*If you’re new to Yancy Camp, please don’t start this 8 week progression until you’ve completed the 15% x 15min for max distance fitness test and logged your results. *Make sure you don’t use the handrails during the test.

Phase 3:
Tire drag or 15% incline x 24min at low end zone 3 easy effort
*If possible, tie this on to the end of phase 2 without a rest period.

Phase 4 (farmer’s walk and bar work has been progressed):
Heavy farmer’s walk x 4min for max walking distance (if possible do not drop weight)
Burpee to pull-up x 40
After every 5th rep/pull-up, I want you completing hand position change x 8 to shoulder taps x 4 to static hang x 20sec
*The pull-up can be modified with a strength band if necessary.
*I’m leaving this phase in throughout this 8 week program (with small progressions throughout).
*If you were with us for this last 8 week progression, I’m confident your static hang time is going to improve and I’m also confident you’ll find your farmer’s carry improving as well.