Yancy Camp Workout 798

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

Developing & implementing a pause button

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2 (Same Burp 400 this week but I’m putting the extra 15min at the end so you should feel pretty fresh for the Burp 400):
Burp 400 at zone 3 running effort:
Start timer
Run 400m at zone 3 effort
Complete as many burpees as possible until timer hit 3min mark.
Continue repeating until you hit 24min (8 rounds)
*Unlike the normal Burp 400 Challenge where you’re going all out, I want you making sure your running stays in zone 3.
*If it takes you longer than 2min to complete the 400m run, I want you shifting the round times.  If it takes you 2:00-2:30min to complete the 400m run, I want you shifting to 3:30min x 7 rounds.  If it takes you 2:30-3:00min to complete the 400m run, I want you shifting to 4:00min x 6 rounds.
*Your score is how many total burpees you get in for the 8, 7, or 6 round version.

Run or brisk walk (if needed on incline treadmill) x 15min at zone 2 effort
*If you have access to a treadmill, I want this 15min to be at 15% incline.
The last 5min will be with a heavy carry – sandbag, dead ball, Spartan RAM, weighted bucket, or any other weight implement that you have access to.
*If completing this 15min outside, I want the last 5min heavy carry to include as many walking lunges as possible (going to leave a mark)

Phase 3:
Max distance broad jump x 20 as fast as possible
Pull-up x 1 to hand position change x 2 to pull-up x 1
Rest x 1min
Continue repeating this process but drop broad jump & hand position change reps down to 18/16/14/12/10 for remaining 5 rounds.