Yancy Camp Workout 616

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

Addressing issues vs letting them fester

Workout 616

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

Phase 1:
Versa Loop warm-up x 1 round (We now have two Versa Loop Warm-up Videos – we’re using a different one today) – Warm-up Demo
ABCD warm-up running x 8min – Running Mechanics Demo

Phase 2:
*This is going to be a 7 week progression workout. You can do it indoors on a treadmill or outdoor on a sustained climb.
15% incline x 2min at easy zone 2 effort
15% incline x 1min at above lactate threshold zone 4 effort
This completes 1 round.
Continue repeating for a total of 10 rounds (30min)
*I want your zone 4 pace to be 20% faster than what your pace was when you completed the 15% x 15min for max distance pace. For example, if you hit 1.25 miles for this fitness test you averaged 5.0mph. 20% increase would be 6.0mph for this workout. If you didn’t complete the 15% x 15min fitness test, just make sure you are in a strong zone 4 effort (it should not feel comfortable).
*If outdoor, choose a location that allows you to ascend for 30min unbroken. If you don’t have access to a location that will allow this, I want you doing this workout indoors so we can have a controlled environment to track this workout as we progress over the next 7 weeks.

Phase 3:
Tire drag or 15% incline x 20min at low end aerobic effort
*If possible, tie this on to the end of phase 2 without a rest period.

Phase 4:
Burpee to pull-up x 60
After every 10th rep, I want you completing a static hang until forced to drop
*The pull-up can be modified with a rope or towel assisted pull-up if needed.