Yancy Camp Workout 960

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 extending the duration of the zone 4 & zone 2 sections of each round.  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 (60/40lb)
Incline run x 3min at zone 4 above lactate threshold effort
Incline x 6min at easy zone 2 effort
Incline run x 3min at zone 4 above lactate threshold effort
Air Bike x 25cal or Burpee to pull-up x 20
Incline with 60/40lb carry x 3min at zone 4 above lactate threshold effort
Incline x 6min at easy zone 2 effort
Incline with 60/40lb carry x 3min at zone 4 above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 2rounds.
*Go with 15% incline. If you have access to a treadmill that goes higher, go with 30% for round 2.
*If you’re able to use a long sustained ascent for this session, a log and/or rock will work great for each carry portion.

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)
Pull-up x 1 to hand position change x 16 to pull-up x 1
This completes 1 round.
Continue repeating for a total of 10 rounds.