Yancy Camp Workout 912

Phase 1:
Warm-up x 2 rounds – Warm-Up Demo
ABCD warm-up running x 4min – Instructional Demo
Finish warm-up with barefoot C pace run x 3min
*Always start phase 2 the moment you finish your running warm-up. Don’t let your HR fully recover.

Phase 2:
60min aerobic conditioning w/OCR specific strength worked in (no running):
Cycle, brisk walk on treadmill at incline, rowing, air bike, jacob’s ladder, stair climber, or other form of aerobic conditioning x 13min at zone 2 effort
Weighted carry x 2min for max distance (bucket, sandbag, log, rock, Spartan RAM, or other weight implement)
This completes 1 round.
Continue repeating for a total of 4 rounds.
*I know many of your are going to want to run today.  You must fight this urge and choose some form of cross training.
*It’s very important to have smooth/quick transitions to ensure your heart rate stays at zone 2 for the entire 52min.  It’s okay if your heart rate spikes up during each 2min weighted carry for max distance but make sure you go immediately in to your next 13min at zone 2 effort cross training piece.

Phase 3:
Weighted burpee x 10 – Exercise Demo
Pull-up x 10 (after last pull-up rep complete 12 hand position change reps)
Continue repeating dropping reps down to 9/8/7/6/5/4/3/2/1 for remaining 9 rounds.
*Use a strength band for assistance if needed.