Yancy Camp Workout 921
Week 1 – Weighted Burpees (service media)
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.
For Phase 2 we’re shooting for the best 400m average when you combine all 10 runs. To accomplish this you must focus on good pacing. If you go out and try to sprint the first couple, you’re going to be blown up and never recovery for the final 8. You want a balanced attack and in the perfect world, all 10 would be the exact same time.
Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – 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 session works best on a 400m track but can also be done on the road/trail/treadmill):
400m Run
Rest x 2min
Continue repeating for a total of 10 rounds (400m x 10 w/2min rest after each one)
During your rest periods, make sure you document your 400m times.
Your Score for this workout is your average 400m time – add all 10 times together & divide by 10 for your average.
The moment you finish go in to the second piece of phase 2:
Run x 3min at easy zone 2 effort
Squat jump w/low throw x 20 reps – Exercise Demo
Continue repeating for a total of 4 rounds.
Phase 3:
Burpee to pull-up x 8min for max reps (burpee & pull-up = 1 rep)
*Grabbing the bar during the burpee jump is allowed.
*This will provide a little bit of assistance to get the pull-up rep started and that’s fine.
