Yancy Camp Workout 335

Reminder, if you haven’t already, make sure you request to be added to our private Facebook group called – Yancy Camp OCR Athletes & Coaches. I’ve found that some of your names are listed on Facebook differently than when compared to my roster of active Yancy Camp clients. If you’ve requested to join and I haven’t accepted your request, please shoot me a private message on my Yancy Camp Facebook page and I’ll get your added.

Phase 1:
60min climb & carry – this can be an indoor or outdoor workout
4min climb at aerobic training zone effort
2min climb w/carry at tempo effort
Continue repeating for a total of 10 rounds
*If you are doing phase 1 indoors, go with 15% incline, or 15% & 30% (switching every round) if your treadmill goes to 30%
*If you are doing phase 1 outdoors, you’ll need a route that has rocks and/or logs to carry. If you have a continuous route, you can leave the rocks/log wherever you are once you’ve completed each 2min carry. If using an outdoor route you have to repeat, do the following: climb without weight x 4min, run down, carry rock or log up x 2min (leave at the top), run down, continue repeating this process until you reach 60min. If you don’t have access to rocks/logs you can leave at the top of each 2min carry, you’ll need to carry your weight down each time.

*Aerobic training zone effort is appx 70-80% of max HR (hang around the 75% zone for the 4min sections)
*Tempo effort is appx 80-85% of max HR

Phase 2:
Row x 200m at appx 95% effort
Heavy farmer’s walk x 30sec
Pull-up or heavy lat pulldowns x 7
Heavy thrusters x 7
Continue repeating this process for a total of 8 rounds.
*Make sure you tie everything as close together as possible without breaks.
*The row can be replaced by 45sec bike or run at 95% effort