Yancy Camp Workout 954
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 putting big focus on climbing and climbing while carrying weight. A treadmill will be the best way to complete this session but outside on a long sustained ascent will work also. If outside, you’ll need to modify some or all of the strength work.
Burpee broad jump x 20 (max effort on each jump)
Incline run x 2min at zone 4 above lactate threshold effort
Incline x 3min at easy zone 2 effort
Incline run x 2min at zone 4 above lactate threshold effort
Air Bike x 25cal or single arm dumbbell snatch x 20 (switching hands every rep)
Incline with 30-40lb carry x 2min at zone 4 above lactate threshold effort
Incline x 3min at easy zone 2 effort
Incline with 30-40lb carry x 2min at zone 4 above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 3 rounds.
*If necessary, a kettlebell, sandbell, or other weight implements can be used in place of a dumbbell
*Go with 12-15% incline. If you have access to a treadmill that goes higher, go with 30% for round 2.
Phase 3:
Farmer’s carry (Men 60lb each hand & women 40lb each hand)
100m for time
Rest x 1min
Continue repeating for a total of 4 rounds (400m total)
*Use a 10m down & back course
