Yancy Camp Workout 618

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

Don’t be afraid of failure

Workout 618

*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 8min

Phase 2:
Hill training (This week instead of getting above lactate threshold for the second 3min section of each round, we’re going to be going at the easier tempo effort.  I want you comparing the distance you’re able to climb and/or elevation gained to last weeks effort when you got above lactate threshold)

*If possible I want you using a long sustained climb in your area (15-30% if possible) in your area, but if necessary, you can do this workout indoors on a treadmill. If using a treadmill for this workout, I want you going with 15-30% incline.  I know for most you don’t have access to long sustained outdoor climbs, so settle in and let the treadmill be your friend.

Ascend/climb x 3min at zone low end zone 3 aerobic effort
Descend at easy zone 2 effort x 2min (if on a treadmill, slow speed to where you settle in with an easy zone 2 effort)
Ascend/climb x 3min at tempo effort (slightly below lactate threshold – right on the verge of being uncomfortable)
Descend at easy zone 2 effort x 2min (if on a treadmill, slow speed to where you settle in with an easy zone 2 effort)
This completes 1 round.
Continue repeating for a total of 5 rounds.
*If your treadmill inclines above 15%, I want you going with the following: Round 1 – 15%, Round 2 – 20%, Round 3 – 25%, Round 4 – 30%, Round 5 – 15%

*If you’re completing this workout outdoors on a hill in your area, don’t worry about timing the descent. Ascend x 3min and go with whatever time it takes to descend back to your starting point at the zone 2 effort.

Phase 3:
Weighted step-ups (dumbbell in each hand) x 50 (25 each leg)
Pull-up x 1 to shoulder taps x 10 to pull-up x 1 to hang until forced to drop
Rest x 2min
This completes 1 round.
Continue repeating but drop step-up reps down to 40/30/20/10 for remaining 4 rounds.

Bonus:
Tire drag x 20min at low end zone 3 aerobic effort

Finish with:
Burpee x 10
Elbow plank w/side to side hip roll x 50 (25 each side)
This completes 1 round.
Continue repeating but drop reps down to 8/40, 6/30, 4/20, & 2/10 for remaining 4 rounds.