Yancy Camp Workout 968

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:
*Last weeks session had OCR specific strength training in between each running portion! For this cycle, we’re going to bounce back and forth each week with strength in between one week and just the running the following week.  This week we’re just running! Make sure you give an honest above lactate threshold effort each round. If you’re comfortable during these portions, you’re going too slow!

Run x 1min at zone 2 effort
Run x 1min at zone 4 above lactate threshold effort
This completes 1 round.
Continue repeating but change running duration to 2min/2min, 3/3, 4/4, 5/5, 4/4, 3/3, 2/2, 1/1  for remaining 8 rounds.
*If indoors on a treadmill, go with 15% incline on the treadmill for rounds 2, 4, 6, & 8
*If necessary, use a strength band for assistance for the bar work.

Phase 3:
Start timer
Farmer’s Carry x 100m (60lb x 2 for men & 40lb x 2 for women)
Rest x 30sec
Continue repeating – dropping distance down to 80/60/40/20m for remaining 4 rounds.
Stop timer after completing 5th round.
*Use a 10 meter down & back route for this test!

Much love – Coach Yancy