Yancy Camp Workout 938
*As always, make sure you scale down the workout if needed.
Phase 1:
Warm-Up Routine x 1 round – Warm-up Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort
Phase 2:
Start timer
Run x 2min at zone 4 above lactate threshold effort
Farmer’s carry lunge x 1 minute (heavy but you should be able to go entire 1min without dropping)
Pull-up to max hand position change reps x 30sec
*This completes 1 round.
*Continue repeating but change running duration to 4/6/4/6/4/2 minutes for remaining 7 rounds (28 minute of total running time for all 8 rounds & 38:30 total time to complete entire phase)
The 5th round (the 2nd 6 minute duration run) is going to be a gut check. In the perfect world, you’re able to hit the same pace you hit during the first 6 minute run but things don’t always go “perfect”.
*If possible, make sure you tie everything together tight without rest periods
*If you’re unable to stay on the bar for the 30sec duration, use a strength band for assistance.
Phase 3:
Thruster x 10 (recommended weight – 50lb/30lb) – Exercise Demo
Box step-up and over x 20 (24″ box)
Single arm dumbbell snatch x 10 (5 each arm & recommended weight – 50lb/30lb) – Exercise Demo
Push-up x 10
This completes 1 round.
Continue repeating for a total of 8 rounds.
Much love – Coach Yancy
