Yancy Camp Workout 582

Here’s your pre-workout mental conditioning post for 582 – Serve Your Partner

Workout 582 

*It’s all zone 3 work today.  I know many of you love to go hard all the time.  Make sure you fight that urge and keep it zone 3 today!

Phase 1:
Versa loop warm-up x 1 round
Run x 8min at low end zone 3 effort
*Make sure you use what you’ve been learning from the ABCD Running Mechanics Video
Versa loop warm-up x 1 round

Phase 2:
*You can hit this one indoors or outdoors but it’ll play out a little different depending on how you’re able to get it in.

Indoors:
15% incline w/heavy carry x 4min at zone 3 aerobic effort (recommended weight 40-60lb)
Run x 4min (without weight & no incline) at zone 3 aerobic effort
This completes 1 round.
Continue repeating for a total of 4 rounds.

Outdoors:
Option 1: A sustained mountain ascent that allows you to drop your weight, continue without weight, then pick up another weight (log or rock) and continue up the ascent.
Option 2: If you’re using a hill that requires you to go up and back down, you’ll need to carry the weight down at an easy recovery effort. The only way to avoid this is to place multiple weights at the bottom and leave a weight at the top after each carry. If you go with option 2, the easy effort down after each 4min ascent will be added time to this workout. If you’re strapped for time, you can cut down the number of rounds.

Phase 3:
Run x 3min at zone 3 effort
Alternating V-ups x 20 (10 each side – alternating sides each rep) – Exercise Demo
One legged burpee x 10 (switching leg each rep)
Pull-up or assisted pull-up x 10
This completes 1 round.
Continue repeating for a total of 5 rounds.
*I increased the running time from 2 to 3min this week. Enjoy!

Ryan’s bonus for the week :
*If you’re able to get this one in this week, make sure it’s on a different day.
30% incline x 2 miles/3200m
Stop every .25 miles/400m and complete 10 thrusters
*Recommended weight for thrusters is 1/2 your bodyweight (modify as needed)