Yancy Camp Workout 608

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

The power of a network

Workout 608

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

Phase 1:
Versa Loop warm-up x 1 round.
ABCD warm-up running x 7min
Versa Loop warm-up x 1 round.

Phase 2  (I’ve switched efforts around this week.  You’ll be zone 3 before and after your zone 4 section each round.  The last few weeks it has been zone 2):
Run x 3min at zone 2 easy effort
Run x 2min at zone 3 aerobic effort
Run x 5min at zone 4 above lactate threshold effort
Run x 2min at zone 3 aerobic effort
This completes 1 round.
Continue repeating for a total of 5 rounds.
*If inside, I want rounds 1 & 5 to be with no incline, rounds 2 & 4 to be at 15% incline, and round 3 to be at 15% incline with a heavy carry.
*If outside, I want you including as much elevation gain as possible & complete round 3 with a heavy carry.  Logistically if it’s easier for you outside, you can go with round 1 or 5 for the heavy carry.

Bonus (There are changes in exercises compared to last week):
Weighted lunge x 20 (10 each leg & I want you increasing the weight compared to last week)
RAM, sandbell, sandbag, slam/dead ball, or dumbbell burpees (one arm) x 10
Static bar hang until forced to drop (If you’re able to hang for 45+sec, I want you going with a weighted hang (weight vest or weight hanging between legs)
Rest x 30sec
One arm hang until forced to drop
One arm hang (opposite arm) until forced to drop
This completes 1 round.
Continue repeating but drop lunge & burpee reps down to 18/9,  16/8, 14/7, 12/6, 10/5 for remaining 5 rounds (everything else each round stays the same)
*Track your double arm & single arm hang time for the 6 rounds