Yancy Camp Workout 617

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

Pinch the life out of every second my friends

Workout 614

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

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

Phase 2:
*This is installment #6 for this workout and this will be the final progression.   In this final progression, I’ve added an OCR specific strength piece that you’ll tackle each round.
Run x 3min at zone 2 easy effort
Run x 3min at zone 3 aerobic effort
Run x 3min at zone 4 above lactate threshold effort
Pull-up x 1 to hand position change x 12 to shoulder taps x 8 to hip slaps x 4 to pull-up x 1 to hang until forced to drop
Run x 3min at zone 3 aerobic effort
This completes 1 round.
Continue repeating for a total of 5 rounds.
*If inside, I want rounds 2 & 4 to be 15% incline (or higher if your treadmill allows).  Round 3 will be with a heavy carry (bag, bucket, log, rock, or other weight implement).  Round 5 will be at no incline.  I want you focusing on clean/smooth running mechanics on fatigued legs.
*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 for the heavy carry.

Phase 3: (There are changes in exercises compared to last week):
Weighted step-ups x 20  (10 each leg)
Slam ball, dead ball, or sandbag slams 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.
*If you don’t have access to a slam ball, dead ball, or sandbag for slams, go with clean & press x 10
*Track your double arm & single arm hang time for the 6 rounds.  I’d love to hear from you on how you’re improving in this area.
*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 now sell them on the website or you can make your 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.