Yancy Camp Workout 331

Big shout out to everyone who raced over the weekend. I had a great time at the AT&T Stadium Race. Personally, I didn’t have a great performance because I missed my spear for the first time in 2.5 years. I was feeling very fast and near the lead pack when I missed the spear. I was reminded how frustrating it can be to fail an obstacle but I quickly reminded myself of the importance to flush back to the green zone and enjoy the process of overcoming the temporary tough challenge. *If you’d like to learn more about this strategy, go to YouTube and search “most great ideas end up in the grave” and you can listen to a podcast I did with Alton Hill.
The 30 burpees obviously cost me precious time and it crushed my pace for the next 1/2 mile but it was great being out on course. Our clients did very well though!

We’re going to have some fun with this one team. If possible, I’d like for you to do this one on a turf or smooth/flat grass field.

Treadmill 15-30% incline (depending on how high the treadmill you have access to will go) or outdoor climb x 2000’/610m elevation gain at tempo effort.

*You can complete this workout indoors if needed (just pop feet off to the side of the treadmill during 30sec break).
Warm-up w/10min run at low end aerobic training zone effort.
15sec run at appx 800m (1/2 mile) race pace
Rest x 30sec
Continue repeating for a total of 15 reps
*You can download a free app on your phone called Interval Timer that will allow you to set 15sec & 30sec audible alarm time zones.
*You’re going to be moving pretty fast during these reps but I want your main concern to be clean running mechanics. Try and find your midfoot strike and don’t overstride (foot extended out past the knee during contact with heel driving in to the ground)
Finish w/20min run at low end aerobic training zone effort.

2nd phase:
Run x 3min at aerobic training zone effort
Bodyweight squats x 20 (hip crease down to or below knee height)
Push-ups x 20
Split squat jumps x 20
Continue repeating this process but drop reps down to 18/16/14/12/10 for remaining 5 sets

3rd phase:
Hand gripper reps x 15sec each hand
Sandbell or kettlebell rows (sandbell preferred) x 20 (10 each hand – see video if needed)
One arm bar hang until forced to drop – immediately switch to other arm and repeat
Rest x 1min
Continue repeating for a total of 7 rounds.
*If unable to hang from one arm, hang from both arms until forced to drop

*Aerobic training zone effort is appx 70-80% of max HR.