Yancy Camp Workout 595

Below is your Pre-Workout Mental and Motivational Conditioning Video.  Much love – Yancy

Let’s Swallow Our Pride And Live Big

Workout 595:

*We’re changing things up a bit for a few weeks.  1 of our 3 workouts each week is going to be a long sustained aerobic effort without any strength training mixed in.  I’ll have some OCR specific strength bonus work at the bottom but for those who consistently get all three weekly workouts in, I want you skipping all the bonus work below.  If you average 1-2 Yancy Camp workouts each week, let’s get the bonus work in.

Phase 1:
Versa loop warm-up x 1 round
ABCD running mechanics work x 7min – ABCD Running Mechanics Demo
Versa loop warm-up – 1 additional round

Phase 2:
Run x 3min at zone 3 aerobic effort (don’t sneak in to zone 4 and/or above lactate threshold)
Run x 2min at zone 2 easy effort
Run x 4min at zone 3 aerobic effort
Run x 1min at zone 2 easy effort
This completes 1 round.
Continue repeating for a total of 6 rounds.
If you have access to a bike, stairclimber, or incline treadmill, I want you transitioning to one of the three for rounds 2 & 5.
*Make sure everything is tied together without any breaks more than a couple seconds long to accomplish transition.

Bonus:
Weighted lunge x 20 (10 each leg)
Side to side squat jump w/row x 20 (10 each side) – Exercise Demo
This completes 1 round.
Continue repeating but drop reps down to 18/16/14/12/10 for remaining 5 rounds.
Finish w/lunge x 100 (50 each side)