Yancy Camp Workout 50

Treadmill 15% incline x 60min at aerobic training zone pace:
Phase 1:
0-10min no weight, towel pull-ups x 5, hang until forced to drop, 10-20min 40lb sandbell carry or equivalent, towel pull-ups x 5, hang until forced to drop, 20-30min no weight, towel pull-ups x 5, hang until forced to drop, 30-40min 40lb sandbell carry or equivalent, towel pull-ups x 5, hang until forced to drop, 40-50min no weight, towel pull-ups x 5, hang until forced to drop, 50-60min 40lb sandbell carry or equivalent, towel pull-ups x 5, hang until forced to drop, rest x 20sec, towel pull-ups x 4, hang until forced to drop, rest x 20sec, towel pull-ups x 3, hang until forced to drop, rest x 20sec, towel pull-ups x 2, hang until forced to drop.
Phase 2:
30min aerobic training zone pace run. To be completed the moment you finish Phase 1! Focus on settling in to a smooth pace. You want to coach yourself on how strong and fast your feel after hitting the 60min session. Enjoy the process! Enjoy the fact that you have two strong legs and heart/lungs that allow you to train. It’s a wonderful blessing that we never want to take for granted!
*Aerobic training zone pace is 75-85% of max HR, or if going by feel, fast but always feeling comfortable you could crank up the pace.
*Most of the elites I train have Incline Treadmills that go up to 40% incline. For this workout, I have them do 20/30/40/20/30/40% for the six sections. If you have in Incline Treadmill, this is what I recommend. You can also do this workout outside it you have a long continuous climb and three weighted objects spaced along the course accordingly that you can carry (logs and rocks work great & don’t forget your towel for the pull-ups)