Yanhttps://www.yancycamp.com/ryan-kent/yancy-camp-workout-950/cy Camp Workout 950
The Most Important Customer
Phase 1:
Warm-Up Routine x 1 round – Warm-up Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort
Phase 2:
Run x 3min at easy zone 2 effort
Run x 1min at zone 4 above lactate threshold effort
Thruster x 4 to pull-up x 4 (4 rounds equaling 16 total reps for each exercise before moving on)
Sandbag, Kettlebell, or RAM side to side row x 20 (10 each side) – Exercise Demo
Run x 1min at zone 4 above lactate threshold effort
*This completes 1 round.
Continue repeating for a total 6 rounds.
*If possible, make sure you tie everything together tight without rest periods
*Go heavy on the thruster weight
*If necessary, use a strength band for assistance on the pull-ups
Phase 3:
Run x 10min at zone 2 effort
Every 1min complete 6 split squat jumps
The goal with this section is to work on maintaining clean running mechanics when you’re constantly throwing leg muscle fatigue at yourself over and over again. Enjoy!
Much love – Coach Yancy
