Yancy Camp Workout 655

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

Of course it’s hot outside but I like to sweat

*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 6 of our 36min progression):
*This is our 2nd time to work through this 7 week progression . This will take us through mid August and I’m confident you’ll enjoy the results and it promises to translate out on course.
15% incline x 1:10min at low end zone 3 effort
15% incline x 1:50min 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 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:
Brick – Cycling x 25min at zone 3 effort immediately followed by tire drag or 10% incline x 25min at zone 3 effort.
*If possible, tie this on to the end of phase 2 without a rest period.

Phase 4:
Yancy Camp’s Spartan RAM 150
Back squat x 30
Clean x 20
Burpee x 15
Continue repeating but drop reps down to 25/15/10 & 20/10/5 for remaining 2 rounds (total 150 reps).
*When I first presented this on social media, I was using a 55lb Spartan RAM and the females were using a 33lb Spartan RAM. You can use a sandbag, low profile barbell, dead ball, or other weight implement.
The moment you complete the Spartan RAM 150 proceed to the following:
Farmer’s walk x 3min (attempt to go heavy without dropping weight throughout entire 4min (if you drop weight, stop timer)
Pull-up x 2 to hip slap x 2 to shoulder taps x 6 to hand position change x 12 to pull-up x 1 to static hang until forced to drop
Farmer’s walk x 1min
Pull-up x 2 to hip slap x 2 to shoulder taps x 6 to hand position change x 12 to pull-up x 1 to static hang until forced to drop
*If you’re unable to get to the static hang portion without dropping to rest, I want you using a strength band for assistance.
*The weighted cleans, burpees, and farmer’s walk are going to have the grip fired up.  I want you attacking the bar work that follows like it’s a tough obstacle out on course. Get your mind right and conquer!