Yancy Camp Workout 628

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

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Workout 628

*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 phase 5 of our most recent 7 week progression workout. You can do it indoors on a treadmill or outdoor on a sustained climb.
15% incline x 1:20min at easy zone 2 effort
15% incline x 1:40min 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.
*If you’re new to the program, this 7 week progression started with Workout 616 then 619, 622, 625, and now 628. I usually don’t recommend going back and playing catch up, but in this case, I would like for anyone who’s just joining to work this 7 week progression in to their routine. Start with 616, the following week do 619, then 622, etc.
*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 7 weeks.
*By now you’ve probably figured out what the 7 week progression is going to look like. we started with 2/1, and each week has had a 10sec adjustment and we’ll finish with 1/2. The following week, we’ll follow up with at 15% x 15min for max distance and see what type of performance improvement we have.

Phase 3:
Tire drag or 15% incline x 23min at low end aerobic effort
*If possible, tie this on to the end of phase 2 without a rest period.

Phase 4:
Heavy farmer’s walk x 3min for max walking distance (if possible do not drop weight)
Burpee to pull-up x 50
After every 10th rep, I want you completing hand position change x 16 to static hang until forced to drop (not to exceed 1min)
*The pull-up can be modified with a rope or towel assisted pull-up if needed.
*I’m leaving this phase in throughout the 7 week progression (with small progressions throughout). I want you keep track of your static hang time and seeing how it progresses.