Yancy Camp Workout 688

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

It’s a 236.5 degree ride my good friends – let’s enjoy it!

*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 5min – Instructional Demo
*After every ABCD rep, I want you completing 14 one legged hops on each leg (land and pop off the ground from your forefoot)
Finish warm-up with C pace run x 3min

Phase 2:
Fartlek
Run x 1:40min at low end zone 3 easy effort
Run x 1:20min at zone 4 above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 10 rounds.

Phase 3 (start immediately after completing phase 2):
Run x 1:30min at low end zone 3 effort
Lunge x 12
Continue repeating for a total of 12 rounds.
*If possible, I want you tying all 10 lunges together without rest.
*I want you tracking the total distance you cover but make sure you stay low end zone 3
*The low end zone 3 run effort should feel easy but lunge fatigue will set in after 4-5 rounds and I want you focusing on maintaining clean running mechanics with fatigued legs. This is a huge reality out on course and the more we practice, the better we get.

Phase 4:
Farmer’s walk x 10yd (5yd out and back) to pull-up x 1 – continue repeating for a total of 7min completing as many pull-up reps as possible. Recommended farmer’s walk weight – men 50lb each hand & women 35lb
*If needed, use a strength band for assistance
Finger extension work – using the Yancy Camp X-Trainer (or something similar) or a rice bucket
Descending rep ladder 20/18/16/14/12/10 each hand
*You can find the X & F Trainers in the YC Store