Yancy Camp Workout 918
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
Farmer’s carry lunge x 2min (non-stop reps at a strong tempo effort during the entire 2min)
This completes 1 round.
Continue repeating for a total of 4 rounds.
*Same as last week, 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 or cross training. It’s okay if your heart rate spikes up during each 2min farmer’s carry lunge section, but make sure you go immediately in to your next 13min at zone 2 effort cross training piece after the 2min of OCR specific strength sections.
Phase 3:
We’re going at it again this week. The goal is for the first “scored” round of 10/100 to improve as well as the round that follows the 2min rest.
Yancy Camp 10/100 Grip & Pull Test
Start timer
Pull-up x 1 – static hang until timer hits 10sec mark (this completes 1st rep)
Perform 2nd pull up – static hang until timer hits 20sec mark (this completes 2nd rep)
Continue repeating this process until you’re forced to drop.
*Your total number of completed reps is your score.
*10/100 is the gold standard for this test – 10/100 means you stayed on the bar for 100sec and completed 10 pull-ups.
Rest x 2min & complete 10/100 again. The goal is to complete 70% or more reps than you did in the 1st round. Example, if you get 10 reps in the 1st round, the goal is to complete 7 or more in the 2nd round. ***For scoring purposes, we’re only going with how many reps you completed in the 1st round.
