Yancy Camp Workout 969

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:
We’re progressing this week.  I’ve snuck in an extra 2 minutes per round and changed the strength portions.    I received a lot of messages last week from clients who completed this one.  It packs a big punch and it’s definitely one that promises to translate out on course.  *No grip & pull work in this one.

Bodyweight lunge x 20 (10 each side)
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
Bodyweight lunge x 20 (10 each side)
Heavy ground to overhead or clean & press x 5 (using a dead ball, sandbag, Spartan RAM, bar, rock, or other weight implement)
Incline with 60/40lb carry x 1min at 100% effort
Drop weight & continue at incline x 1min at 100% effort
Incline x 3min at zone 2 effort
This completes 1 round.
Continue repeating for a total of 4 rounds.
*If indoors on a treadmill, go with 15% incline. If outside, work in as much elevation as possible. If the entire workout has to be flat, that’s fine as well. Enjoy!
*This will leave you at a total of 160 bodyweight lunges (appx 200 meters total).  Go with a brisk pace for each set of 20.  Tie the lunge reps together with no extra steps or pause breaks.  Enjoy!

Much love – Coach Yancy