Yancy Camp Workout 706

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

Seven lessons from Mr. Rogers

It’s a wonderful day in the neighborhood

*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 10 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:
Last week we re-tested the 2 mile/3200m run & this week we’re re-testing the 15% incline x 15min for max distance. The majority of us are entering our off-season and it’s always good to test before and after long training cycles. Throughout the next few months there will be a subtle shift in how some of the workouts are structured (you’ve probably already noticed), and I promise everything is programmed for a purpose. We’re all working for 2020 and the next few months are very important to the overall equation.

After you complete the 15% incline x 15min, make sure you log your score in your online fitness testing tracking log.  If you’re new to the program and this is your first time completing the test, make sure you log your score!  Keeping track of your testing over time can be a big motivator as we continue improving.

Phase 3 (start immediately after completing phase 2):
Run x 2:30min at easy zone 2 effort
Farmer’s carry x 1min (go with a weight that’s challenging to manage without dropping during each 1min round)
This completes 1 round.
Continue repeating for a total of 10 rounds.
*If inside, I want you completing all of phase 3 running/walking at 8% incline
*I want you tracking the total distance you cover but make sure you stay easy zone 2 effort
*Tie everything together without rest during the transition