Yancy Camp Workout 665

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

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

Phase 1:
Versa Loop warm-up x 1 round – Demo
ABCD running mechanics warm-up x 8min – Demo

Phase 2 (we’ve added 20sec on to the zone 4 this week):
Hill repeats (indoor or outdoors – outdoors preferred for this one if possible)
*If available we’ll be using a sustained incline hill that will allow you to complete a continuous ascent/climb.
Hill run x 2:40min at zone 4 effort above lactate threshold effort
Easy effort descent back to starting point.
Continue repeating for a total of 9-12 reps depending on time available.
Reps 3, 6, & 9 (and possibly 12) will be with a heavy carry (rock, sandbag, log, bucket, or other weight implement)
*If you do this workout indoors I want you using 10-15% incline during the zone 4 portion and slowing the belt speed down to a zone 2 recovery effort for 2min after each zone 4 section. Same as outdoors – reps 3, 6, & 9 (and possibly 12) will be heavy carries.

Phase 3 (if possible, tie this immediately on to the end of phase 2 & read closely, there are changes this week):
Lunges x 100 (50 each leg)
Weighted lunges x 10 (5 each leg)
Side to side squat jump w/sandbag or kettlebell row x 20 (5 each side) – Exercise Demo
This completes 1 round.
Continue repeating dropping non weighted lunge reps down to 80/60/40/20 for remaining 4 rounds (weighted lunge reps will stay at 10 & side to side squat jump w/row reps will stay at 20 each round)

Phase 4:
Farmer’s walk x 800m (recommended weight – men 50lb each hand and women 35lb each hand)
Every 100m complete thrusters x 10 using one of your kettlebells or dumbbells – Exercise Demo
I want you completing this for time this week.
Start timer and timer will continue running when you have to drop weight to rest and during your thruster reps