Yancy Camp Workout 686

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

Cowboy capital of the world

Phase 1:
Versa Loop warm-up x 1 round – Demo
ABCD running mechanics warm-up x 6min – Demo
C pace run x 4min (don’t leave C pace – should be 100% zone 2)
Start every ABCD rep with 20 one legged hops (10 each leg)

Phase 2:
Long duration low impact low end zone 3 effort
Brick –  cycle x 30min followed by 15% incline run/walk x 30min (you can complete the cycle & run outside if you prefer)
*I want you to make sure you stay low end zone 3 the entire time. Don’t get anywhere near zone 4 (comfortable pace the entire duration).

Phase 3:
*For phase 3 we need an appx 40yd/meter long hill. Somewhere in the appx 15-20% range if possible
Uphill bound at strong powerful effort until you reach the 40yd/meter mark then transition to 80m run at zone 5 effort
Walk down
This completes 1 round.
Continue repeating for a total of 10 rounds.
Finish w/uphill weighted lunges x 100 reps (50 each leg)
*Zone 5 is an appx 95%+ effort – roll in to the 80m zone 5 portion and hit it hard.

Bonus:
Rope or towel pull-ups x 20 – Exercise Demo
Rope rows x 10 – Exercise Demo
This completes 1 round.
Continue repeating but drop reps down to 18/9, 16/8, 14/7, 12/6, 10/5 for remaining 5 rounds.