Yancy Camp Workout 903
Yancy’s Daily Dose of Awesome – 121 (let’s talk about filtering again)
Phase 1:
Warm-up x 2 rounds – Warm-Up Demo
ABCD warm-up running x 4min – Instructional Demo
Finish warm-up with barefoot C pace run x 3min
*Always start phase 2 the moment you finish your running warm-up. Don’t let your HR fully recover.
Phase 2:
Brick – 60min w/OCR specific strength worked in
Cycle x 15min at zone 3 aerobic effort
Rope or towel assisted pull-up x 40 – Exercise Demo
Weighted step-ups x 40 (20 each leg) – Exercise Demo
Fwd & bwd bear crawl x 50m (5m fwd followed by 5m back x 5)
Run x 15min at zone 2 aerobic effort
Rope or towel assisted pull-up x 40
Side to side squat jump x 40 (20 each side)
Fwd & bwd bear crawl x 50m (5m fwd followed by 5m back x 5)
This completes 1 round.
Continue repeating for 1 additional round
*For the 40 rope or towel assisted pull-ups, start each set reaching as high as possible and let the hands drop as the reps accumulate. This will allow a little more pop off the ground using your lower body strength to assist the pull-up more.
*If you don’t have the ability to cycle for this brick, let’s replace the cycling with something else – brisk walk on treadmill at incline, rowing, stair climber, skiing, jacob’s ladder, tire pull, etc.
