Yancy Camp Workout 840
Mental Conditioning – Vanity & Security
*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:
For this session we’re focusing in on two different sessions of hitting the legs hard and seeing how quickly we can settle in to a smooth zone 3 effort afterwards. I want you going pretty heavy on the weighted step-ups. Think as if you’re doing a heavy sandbag carry at a race while carrying it up a very steep hill. I want the legs hammered when you hit the run each time after your step-ups.
Weighted step-ups x 20 (10 each leg) Exercise Demo
Run x 4min at zone 3 effort
This completes 1 round.
Continue repeating for a total of 8 rounds.
Phase 3:
Start timer
Rope or towel assisted pull-ups x 2 followed by static hang x 5sec – Exercise Demo
Rest x 10sec
Continue repeating for a total of 6min
*Try and make the assisted pull-ups as close to strict (minimal to no pop off the ground assistance)
