Yancy Camp Workout 922
Phase 1:
Versa loop warm-up x 2 rounds – 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:
60min aerobic conditioning w/OCR specific strength worked in (no running):
Cycle, brisk walk on treadmill at incline, rowing, air bike, jacob’s ladder, stair climber, or other form of aerobic conditioning x 12min at zone 2 effort
Farmer’s carry x 10sec immediately followed by one arm dumbbell snatch x 2 (1 each arm) – continue repeating for a total of 3min
This completes 1 round.
Continue repeating for a total of 4 rounds.
*Same as last week, I know many of your are going to want to run today. You must fight this urge and choose some form of cross training.
*It’s very important to have smooth/quick transitions to ensure we don’t have break periods during the 12 & 3min sections.
Phase 3:
Weighted step-up x 20 – Exercise Demo
Weighted burpee x 10 – Exercise Demo
Continue repeating but drop reps down to 18/9, 16/8, 14/7, 12/6, 10/5 for remaining 5 rounds.
