Yancy Camp Workout 957
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 changing up some of the exercises and during the zone 2 carry portion of each round we’re going to attempt to keep the weight of the ground,and if possible, we’re going to continue moving. A treadmill will be the best way to complete this session but outside on a long sustained ascent will work also.
Ground to overhead x 20 (40/60lb)
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 Burpee to pull-up x 20
Incline with 40/60lb (40lb women & 60lb men) carry x 2min at zone 4 above lactate threshold effort
Incline with 30-40lb carry 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.
*For the zone 2 effort carry portion, this may include several short periods where you completely rest and put the weight down and/or slowing down to a very slow walk or standing in place effort.
*Go with 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) x 20m
Single arm dumbbell snatch x 2 (60lb men & 40lb women)
This completes 1 round.
Continue repeating for a total of 15 rounds.
