Yancy Camp Workout 610

Here’s your pre-workout mental conditioning video.  Much love – Yancy!

Manage above and beyond

*Always remember to scale down the entire workout or specific phases if necessary.

Workout 610

Phase 1:
Versa Loop Warm-up x 1 round
ABCD running mechanics work x 8 minutes – Running Mechanics Demo

Phase 2:
*Last week we were kept everything zone 3 for the 6min running sections and the week before I used the following for the 6min running sections (2min low end zone 3, 2min zone 4, 2min low end zone 3). This week I’m progressing the zone 4 period. It’s a process my friends. I’m confident you’ll appreciate the results.

Run x 6min (1.5min low end zone 3 effort, 3min zone 4 above lactate threshold effort, 1.5min low end zone 3 effort)
Rope or towel assisted pull ups x 10 – Exercise Demo
After completing 10 assisted pull-up – static/dead hang until forced to drop
Bar pull-up x 1 to hand position change x 20 to pull-up x 1 (go with strength band assistance if needed) – Exercise Demo
Weighted step-ups x 30 (15 each leg) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 6 rounds.
*Complete the rope or towel assisted pull-ups as close to strict pull-ups as possible (meaning use minimal jump off the ground).
*Recommended weight for the weighted step-ups – men 50lb & women 35lb

Phase 3:
15% incline x 15min, outdoor run on a sustained climb, or tire drag at zone 3 aerobic effort
*If possible, tie Phase 3 immediately on to the end of Phase 1 without a break

Phase 4:
EMOM (Every Minute On The Minute)
Burpee x 5
Mountain Climbers x 20 (10 each leg)
Elbow plank w/side to side hip roll x 20 (10 each side) – Exercise Demo
This completes 1 round.
Continue repeating for a total of 10min
*You’re completing the 25 reps then resting until the timer hits the 1min mark.
*The goal is to finish 10 rounds unbroken. If you hit a round where you’re unable to complete the reps within 1min, you’ll rest 1 additional minute then crank back up.