Yancy Camp Workout 931
Are you good for the conversation
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:
60min aerobic conditioning w/OCR specific strength worked in:
The preferred method of aerobic conditioning this week is a bike/run brick. Rounds 1 & 3 on the bike and 2 & 4 run. If you don’t have the ability to bike, go with run (rounds 2 & 4 on the incline treadmill at 15% if you have the option)
Zone 2 effort x 12min
Heavy carry x 2min
Weighted lunge x 1min (use the same weight you used for the heavy carry)
This completes 1 round.
Continue repeating for a total of 4 rounds.
*If you don’t have access to an incline treadmill, tire drag system, or long unbroken ascent, go with a running or cycling/running brick combo (all zone 2 effort).
Phase 3:
Dumbbell or kettlebell farmer’s carry step-up x 20
Med Ball Sit-Up Throw x 20 – Exercise Demo
Side to side row w/kettlebell or sandbag x 20 (10 each side) – Exercise Demo
Continue repeating but drop reps down to 18/16/14/12/10 for remaining 5 rounds.
