Yancy Camp Workout 946
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:
Aerobic conditioning w/OCR specific strength worked in:
The preferred method of aerobic conditioning this week is an incline treadmill at 15% incline. An alternative to these two options would be cycling for rounds 1, 3, & 5 & running for rounds 2 & 4, or an outdoor run for all 5 rounds.
Zone 2 effort x 4min
Elbow plank w/side to side hip roll x 20 – Exercise Demo
Split squat jump x 20 (10 each side) – Exercise Demo
Zone 2 effort x 4min
Plank w/up downs x 10 – Exercise Demo
Single leg burpees x 10 – Exercise Demo
Pull-up x 2 to shoulder taps x 10 to pull-up x 2
This completes 1 round.
Continue repeating for a total of 5 rounds.
*If needed, use a strength band for assistance for the bar work
*If outside and without access to a bar, replace the bar work with rope/towel assisted pull-ups
