Yancy Camp Workout 619

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

Do you focus on what you want or what’s preventing you from getting what you want

Workout 619

*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 1:50min at easy zone 2 effort
15% incline x 1:10min at above lactate threshold zone 4 effort
This completes 1 round.
Continue repeating for a total of 10 rounds (30min)
The only thing that’s changed compared to last week is that you’re getting 10sec less of easy effort time and you’re going for 10sec longer at the above lactate threshold effort.
*I want your zone 4 pace to be appx 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.
*I’m leaving this phase the same throughout this 7 week progression. I want you keep track of your static hang time and seeing how it progresses.