Yancy Camp Workout 976
Phase 1:
Yancy Camp Warm-Up Routine x 1 round – Warm-Up Routine
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:
We’re reducing the recovery this week.
15% incline x 3min for max distance
Rest x 2min – very slow walk pace on the treadmill
This completes 1 round.
Continue repeating for a total of 8 rounds.
*Go with a weighted carry for rounds 3 & 6
If outside on a hill/mountain that allows for a 3min sustained ascent go with 3min for max distance followed by easy zone 2 effort jog down – continue repeating for a total of 8 rounds & go with weighted carry for rounds 3 & 6. If outside on the flats or hills, stick with the same plan.
Phase 4:
Fwd bear crawl x 5m followed by bwd bear crawl x 5m
Continue repeating back & forth x 3 (30 meters)
Perpendicular bar pull-up x 2 to single hand release & reach x 8 (x 4 each arm – switching direction each rep)
This completes 1 round.
Continue repeating for a total of 8 rounds.
