Yancy Camp Workout 202

Treadmill 15% incline
3min at low end aerobic training zone effort
2min at strong tempo effort
3min at low end aerobic training zone effort
2min at strong tempo effort
Sandbell or dumbbell one arm clean to squat. This completes 1 rep, continue repeating for a total of 20 and switch sides every rep. *I will post a video of this movement in your OCR video library.
Everything above completes 1 round.
Continue for a total of 5 rounds.
*Aerobic training zone effort is appx 75-85% max HR (so for the 3min portion hang around 75%)
*Tempo effort is appx 85-90% max HR

*An alternative to the treadmill would be duplicating everything above but outside on the trail, road, or track. I have Rose spending a lot of time at 15-20% incline because it’s similar to what the average incline was at Spartan Breckenridge and Tahoe last year.

Bonus:
Hand gripper reps x 60sec (split reps equal between each hand).
Pull-ups x 10 – after completing 10th pull-up, hang until forced to drop.
Hand gripper reps x 60sec.
Pull-ups x 8 – hang until forced to drop.
Continue repeating but dropping pull-up reps down to 6/4/2 for remaining 3 sets.
This is a great grip/pull bonus to add to your program each week.
*An alternative to pull-ups would be lat pulldowns or asst pull-ups.