Yancy Camp Workout 342

This one is going to leave you with sore legs for a few days team. I have to make sure you remember me every now and then 🙂
Enjoy and as always, thank you for trusting us with your OCR training. Please feel free to post comments, questions, feedback, etc. on the Yancy Camp OCR Athletes & Coaches closed Facebook group. If you’re not already a member, make sure you request to be added.

Phase 1:
Run x 5min at aerobic training zone effort (zone 3)
Weighted lunges x 6 to weighted squats x 3 – continue repeating x 5min
This completes 1 round. Continue repeating but drop lunges/squats down to 4/3/2/1min.
*You can use a sandbell, sandbag, bar, or other weight implement. For added grip strength work, go with two sandbells, dumbbells, or kettlebells held in the farmer’s carry position during the lunges/squats.

Phase 2:
Yancy Camp 300 Challenge – strength training portion:
Thrusters x 6
Pull-ups x 3
Burpees x 6
Thrusters: Guys – 45lb or 20kilo & Girls – 30lb or 13.5kilo.
The goal is to completes as many strict form reps as possible in 300sec (5min)
*Thrusters – hip crease must get down to or below knee height during the squat and coming up out of the squat, the weight must be pressed (full extension) above head.
*Pull-ups – no kipping.
*Burpees – chest must touch the ground, feet must leave the ground, hip extension on the jump, and hands above head.
*Completing 100 reps in 300sec is considered gold standard.

Phase 3:
Finish w/30min climb for max elevation gain without leaving aerobic training zone (zone 3).