Yancy Camp Workout 676

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

Why we train and race (or for some – why you should)

*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 (read closely – the exercise after each round & the heavy carry round has changed this week):
Fartlek (I want you tracking your distance covered for this entire workout – if possible, I want you also tracking your HR data)
5min run at low end zone 3 aerobic effort
1min run at zone 4 above lactate threshold effort
Lunges w/farmer’s carry x 20 (10 each leg – dumbbell or kettlebell in each hand)
This completes 1 round.
Continue repeating but shift to 4min/2min, 3/3, 2/4, 1/5 for remaining 4 rounds.
Finish with easy zone 2 effort run x 15min or 15% incline (if you go with 15% incline for this portion, it will be a walk for most to stay in easy zone 2 effort)
*If indoors, go with 15% incline for all rounds
*Add a heavy carry to round 4
*If possible transition immediately in to Phase 3 with no rest.

Phase 3 (rounds increased from 13 to 15)):
Run x 90sec at zone 3 aerobic effort
Thrusters x 10 (recommended weight – men 20lb & women 14lb) – Exercise Demo
Pull-up x 2 to hand position change x 12 to pull-up x 1
This completes 1 round.
Continue repeating for a total of 10 rounds.
*During each lunge, I want the back knee barely touching the ground on every rep.