Yancy Camp Workout 611

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

The attitude assessment

Workout 611

*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 the efforts around again this week).  This week’s phase 2 will feel easier compared to last week and next week will be harder than last week. This will be installment #4 for this progression.
Run x 4min at zone 2 easy effort
Run x 2.5min at zone 3 aerobic effort
Run x 3min at zone 4 above lactate threshold effort
Run x 2.5min at zone 3 aerobic effort
This completes 1 round.
Continue repeating for a total of 5 rounds.
*If inside, I want rounds 1 3, & 5 to be at 15% incline, rounds 2 & 4 to be at no incline,  and round 3 to be at 15% incline with a heavy carry.  (This is different than last week).
*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):
Bodyweight lunge x 40  (20 each leg)
RAM, sandbell, sandbag, slam/dead ball, or dumbbell burpees (one arm if using dumbbell) 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.
*The last several weeks, we have dropped the reps down each round. This week, the reps stay the same.
*Track your double arm & single arm hang time for the 6 rounds
*Make sure you keep track of how long you’re able to hang on the bar. I’m very confident you’re going to enjoy the results.

Bonus:
Tire drag x 15, 30, or 45min at easy zone 2 effort.
*If you are training for a Sprint, go with 15min, Super – 30min, Beast+ – 45min
*If you don’t have a tire drag system, I know sell them on the website or you can make you own. The Yancy Camp system is very inexpensive and it’s a well made training tool that’ll last you a long time if not forever. Of all the systems available, my normal recommendation is the $45 system.