Yancy Camp Workout 916
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 super easy and the new platform is SO much fun.
This is a TOUGH session today! Phase 2 hits hard but you’re going to be better mentally and physically for getting it in. I’m proud of you! Let’s GO!
Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot
Phase 2 (this session works best on a 400m track but can also be done on the road/trail/treadmill):
200m EMOM (every minute on the minute) x 16
Start timer
Run 200m
Rest until timer hits 1 minute mark on timer
Run 2nd 200m (start 2nd 200m the moment the timer hits 1min mark on the timer)
Rest until timer hits 2min mark on timer
Continue repeating this process for 16 rounds (3200m – 2 miles)
*If you’re time to reach 200m is taking you 41sec or longer, I want you shifting the workout to 200m every 90sec.
*If you’re time to reach 200m is taking you longer than 70sec, I want you shifting the workout to 200m every 2min.
*The way you score this workout for future reference when we come back to it is simply average your 200m times for the 16 interals/reps. The lower the average time to complete each rep, the better your score.
The moment you finish go in to the second piece of phase 2:
Run x 3min at easy zone 2 effort
Weighted burpees x 1min
Continue repeating for a total of 5 rounds.
Phase 3 (exact same as last week and let’s see if we can beat our time!):
Dumbbell or kettlebell dead lift x 20
Farmer’s carry x 100m (10m down & back x 2)
Continue repeating dropping down to 16/80m, 12/60m, 8/40m, 4/20m
*Choose a weight that’s challenging but allows you to complete clean reps without compromising good lifting mechanics.
