Yancy Camp Workout 963

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 a super easy transition and the new platform is SO much fun. 

Phase 1:
Versa Loop & bodyweight warm-up x 1 round – Warm-up 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 altering the running/heavy carry durations and changing up some of the OCR specific strength training.  If you don’t have access to a treadmill, complete this one as an out and back run working in as much elevation as possible.

Weighted step-up x 30 (15 each leg)
Incline run x 2min at zone 4 above lactate threshold effort
Incline x 6min at easy zone 2 effort
Incline run x 4min at zone 4 above lactate threshold effort
Row x 500m or Farmer’s carry weighted step-up x 20 (10 each leg)
Incline with 60/40lb carry x 2min at zone 4 above lactate threshold effort
Incline x 6min at easy zone 2 effort
Incline with 60/40lb carry x 4min at zone 4 above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 2 rounds.
*Go with 15% incline.

Phase 3:
Farmer’s carry (Men 60lb each hand & women 40lb each hand) x 20 meters
Single arm dumbbell snatch x 2 (60lb men & 40lb women)
Pull-up x 1 to shoulder taps x 4 to hip slaps x 2 to hand position change x 12 to pull-up x 1
This completes 1 round.
Continue repeating for a total of 8 rounds.