Yancy Camp Workout 972

Spartan Spear Throw Practice

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:
There’s a few progressions this week that are going to hit hard.  It’s only 30sec but it’s going to feel like an eternity on the heavy carry at 100% portion.  The full session is 60 minutes of running/climbing/carrying (not including the OCR specific strength training).  If needed, make sure you scale this one down to 3 rounds.

Bulgarian split squat x 16 (8 each leg)
Weighted alternating reverse lunge x 20 (10 each side)
Incline run x 2min at zone 4 above lactate threshold effort
Incline x 4min at easy zone 2 effort
Incline run x 2min at zone 4 above lactate threshold effort
Rope or towel assisted pull-up x 15
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 90sec at 100% effort
Drop weight & continue at incline x 90sec at 100% effort
Incline x 4min at zone 2 effort
This completes 1 round.
Continue repeating for a total of 3-4 rounds.
*If indoors on a treadmill, go with 15% incline for rounds 1 & 3 and 10% for rounds 2 & 4.  If outside, work in as much elevation as possible. If the entire workout has to be flat, that’s fine as well. Enjoy!

Much love – Coach Yancy