Yancy Camp Workout 945

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 week we’re simulating the type of compromised running caused out on course by obstacles that don’t take very long to complete.  Those obstacles that don’t take long to complete (give or take 5-15sec range) but they definitely through off your running rhythm and cause muscle fatigue in a way that challenges you mentally and physically after completing the obstacle.

Burpee broad jump x 3 (max effort on each jump)
Run x 30sec at zone 4 above lactate threshold effort
Run x 90sec at easy zone 2 effort
Run x 30sec at zone 4 above lactate threshold effort
Single arm dumbbell snatch x 4 (switch arm each rep & go heavy with your weight)
Run x 30sec at zone 4 above lactate threshold effort
Run x 90sec at easy zone 2 effort
Run x 30sec at zone 4 above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 7 rounds.

Finish w/10min run at easy zone 2 effort

I design workouts like this to help you get comfortable (mentally and physically) going in and out of obstacles confident and with speed.  Enjoy!  Much love – Coach Yancy