Yancy Camp Workout 913
Yancy’s Daily Dose of Awesome – 127 (focus in and maximize your time)
Reminder team, I now offer Yancy Camp OCR Training through our Yancy Camp Train Heroic App. If you’d like to switch over, simply cancel your membership in your PayPal account and sign-up back up for the same program through YancyCamp.com. Once you select the program you want, it’ll take you straight to the app sign up process. It’s super easy and the new platform is SO much fun.
Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot
Phase 2:
This week we’re sticking with Fartlek training but we’re compromising the legs.
Run x 300m at slightly faster than 1600m/mile race pace
Run x 300m at zone 2 easy effort (nice and easy)
Split squat jumps x 10 (5 each) –
*Continue repeating for a total of 30min
*This session is definitely easier to complete outside vs on a treadmill.
Finish w/10min run or tire drag (I prefer tire drag if you have the option) at easy zone 2 effort.
Phase 3:
Dumbbell or kettlebell dead lift x 20
Farmer’s carry x 100m (10m down & back x 2)
Continue repeating dropping down to 16/80m, 12/60m, 8/40m, 4/20m
*Choose a weight that’s challenging but allows you to complete clean reps without compromising good lifting mechanics.
