Yancy Camp Workout 99

Aerobic training zone pace run x 5min, sandbell bent row x 20, sandbell lunges x 10, sandbell seated press x 20, sandbell snatch & throw x 10, pull-up x 3 & toe to bar x 3, pull-up bar traverse down & back x 30sec, sandbell bent rows x 20, pull-ups x 3, toe to bar x 3, spear throw x 1. This completes 1 round. Continue repeating for a total of 6 rounds. Tie everything together without breaks if possible.
Finish with aerobic training zone pace run x 20min.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast
*All sandbell work can be replaced with dumbbells if you don’t have access to a sandbell. It’s a great training tool and if you’re in the market for one, you can access Hyperwear through the YancyCamp.com website and check out their holiday discounts. Order empty and fill yourself to save on shipping.

Max HR testing:
Sometime this week (preferably on a day off) I want you testing your Max HR. Using a track or similar running situation I want you to do the following:
800m run at aerobic training zone pace, rest x 1min
800m run at tempo pace, rest x 1min
800m run at max race pace (leave it all on the track). Log the highest HR you achieve during this final run. Keep track of this pace and please reach out to me and let me know what your number is so we can discuss.
*Have a great week of training and may the Christmas & Holiday season bring you much peace, love, and time with family.