Yancy Camp Workout 713

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

Big rocks – Covey influenced Culp

*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
Finish warm-up with C pace run x 3min

Phase 2 (complete inside or outside):
15% incline x 3min at zone 3 effort
Weighted burpee x 15 – Exercise Demo
10% incline x 3min at zone 3 effort
Wall ball x 15 – Exercise Demo
5% incline x 3min at zone 3 effort
Heavy farmer’s carry x 2min
This completes 1 round.
Continue repeating for a total of 4 rounds
*Tie everything together without rest
*If you’re outside, you can do a 90sec out and back run
*At no time are you allowed to get above your zone 3 aerobic zone. If you’re not quite sure where your aerobic HR zone is, just keep in mind that if you’re feeling uncomfortable in any was as far as heart rate and running muscle fatigue is concerned during the 3min, your pace is too fast. Your zone 3 pace for 3min should be a pace you’d be able to carry on for a long duration.
*I want you tracking the total distance you cover for the 36min of time on the treadmill, road, track, or trail.
*I want you hitting the strength stations at a strong effort that has you hit pretty hard by the time you finish the 15th rep.

Phase 3 (if possible, start immediately after completing phase 2):
15% incline x 15min for max distance – *but you can’t get above your zone 3 (you must stay comfortable)
*The goal here is to see how close you are to your very first 15% x 15min for max distance test.
*For some of you Yancy Camp rookies you may not have completed this test (you need to get it in and log your results in your online testing tracking log asap), so this will just be a zone 3 phase 3 workout for you. For those of you who have been in the system for awhile, you may find yourself very close to or even going farther than your first test – #awesome