Yancy Camp Workout 334

For Phase 1 you have several options.
Outdoors on a route that contains as much elevation as possible
On a trail
Road or track
Treadmill at incline
Treadmill while moving back and forth between flat and incline
Treadmill flat
*Keep in mind what A races you’re training for when you decide how to tackle Phase 1.

If you have a versa loop, I want you doing the versa loop warm-up I outline on the video in your video library.

Phase 1:
Fartlek run
2min at low end aerobic training zone effort
1min above threshold
4min at low end aerobic
2min above threshold
6min at low end aerobic
3min above threshold
Continue 6/3, 4/2, 2/1 for a total of 36min

Phase 2:
Backward bear crawl x 50 yards or meters (depending on the field you have access to – you can also walk off distance at a park if necessary)
Forward bear crawl x 50 yards or meters
Run x 100 (finish where you started bwd bear crawl
Burpee to broad jump x 50 yards or meters
Body roll x 50 yards or meters
Run x 100
This completes 1 round. Continue repeating but drop all the distances down to 40/30/20/10 for the remaining 4 rounds. *This means the runs will be 80/60/40/20 for remaining 4 rounds.

Phase 3:
15% incline x 200′ elevation gain at tempo effort
Heavy farmers walk x 30sec
one arm dumbell snatch x 5 each side
Pull-up x 1 to hand position changes x 20 to pull-up to hang until forced to drop (not to exceed 1min)
This completes 1 round
Continue repeating for a total of 10 rounds.

Phase 2 and/or 3 can be bonus work for another day during the week.