Yancy Camp Workout 307

For our newcomers, make sure you submit a request to join our private Facebook Page called Yancy Camp Athletes & Coaches. Also, if you haven’t already, please try and re-test and log your fitness tests within the next 3-4 days. If you’re a newcomer, make sure you get all your tests completed and logged as soon as possible.

6min run at aerobic training zone effort
3min run at tempo effort
Continue repeating for a total of 3 rounds
4min run at aerobic training zone effort
2min run at tempo effort
Continue repeating for a total of 3 rounds
2min run at aerobic training zone effort
1min run at tempo effort
*Don’t forget to scale back if needed (example – you could do 2 rounds for each section instead of 3). *If needed, you could do this workout on a bike.
*I want you sticking with the same aerobic training zone effort and tempo effort paces throughout this 54min workout. We’re working on lactate tolerance training with this workout.

OCR specific strength training:
Weighted step-ups x 20
Push-ups x 20
Elbow plank w/side to side hip roll x 20
Weighted lunges x 20
Pull-ups x 10 (modify with assisted pull-ups or lat pulldowns)
Plank w/hip circles x 20
Dumbbell or kettlebell one arm snatch x 20 (10 each side)
Bar hang x 1min (unbroken if possible)
Elbow plank crawl w/straight legs x 5 step distance (walk off 5 steps and this will be your crawl distance)
*This completes 1 round. Continue repeating but drop reps down for the next 5 rounds using the instructions below:
All exercises that started with 20 reps will drop to 18/16/14/12/10 for last 5 rounds.
Pull-ups will drop to 9/8/7/6/5 for the last 5 rounds.
Bar hang will stay at 1min for the last 5 rounds.
Elbow crawl will stay at 5 step distance for the last 5 rounds.

*For the elbow crawl, make sure you keep your leg perfectly straight throughout the movement. You’ll be in an elbow plank position the entire distance.
*Aerobic training zone effort is appx 70-80% of max HR
*Tempo effort is appx 80-90% of max HR

Bonus:
20min tire drag at aerobic training zone effort.
*You can find a very inexpensive and effective tire drag system at trailtoes.com (discount code available on the Affiliate Page at YancyCampm.com)
*When doing long duration tire drags like this, you should be using a lightweight car tire.