Yancy Camp Workout 933
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.
Phase 1:
Versa Loop & bodyweight warm-up x 1 round – 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 can be completed on a treadmill, trail, or road)
This is the same 7 piece running session we used last week but this week we’ve added some grip work in with the lower body training. We want the running pace to be zone 4 above lactate threshold. We should be around our 5k race pace or slightly faster. The goal with compromised running sessions like this is to improve your ability to get back to pace asap after hitting the body with the strength training!
Farmer’s carry walking lunge x 1min
200 meter run
Side to side squat jump x 30sec – Exercise Demo
400 meter run
Split squat jump x 30sec – Exercise Demo
800 meter run
Farmer’s carry walking lunge x 1min
400 meter run
Side to side squat jump x 30sec
800 meter run
Split squat jump x 30sec
400 meter run
Farmer’s carry walking lunge x 1min
200 meter run
Finish with (easier running effort this week & we’ve added another grip and pull exercise):
200m run at zone 3 aerobic effort
Rope or towel assisted pull-up x 12 – Exercise Demo
Rope or towel row x 8 – Exercise Demo
This completes 1 round.
Continue repeating for a total of 8 rounds.
*Start this portion of phase 2 right after completing the 1st portion.
Phase 3 (same as last week and let’s try to run further than we did last week)
Start timer
Weighted burpees x 50 – Exercise Demo
Run until timer hits 10 minutes
*Official weight for this phase is 50lb+ for men & 30lb+ for women (scale down the weight if necessary)
*Your score for this piece of the session is how much distance you can cover after finishing the 50 weighted burpees. Example: if it takes you 6:30 to finish the weighted burpees, you’ll have 3:30 to run as far as possible and the distance ran will be your score.
*If you don’t finish with weighted burpees in 10min, that’s just fine. We’ll continue repeating this one periodically and we’ll get better and better. Eventually, you’ll be knocking them out in less than 10min and you’ll be running my friend!
