Yancy Camp Workout 211

10min low end aerobic training zone warm-up run
*Aerobic training zone is appx 75-85% of max HR (appx 75% for this session)

400m Every 3min on the minute x 8
Start timer, run your first 400m, rest until timer hits 3min mark, run 2nd 400m, rest until timer hits 6min mark, run 3rd 400m, continue repeating until you’ve completed 400m x 8. Log your time for each completed 400m and keep track of times for future reference.
*Add the 8 times together and divide by 8 to come up with your average 400m time for this workout.

2nd phase:
Sandbell one arm snatch (see video in your OCR video library) x 20 (back and forth – 10 each side)
10/100 gold standard challenge for max reps (see video in your OCR video library
Sandbell clean to squat x 20
10/100 gold standard challenge for max reps
This completes 1 round of 2nd phase. Continue for a total of 3 rounds.
*You can use a dumbbell as an alternative to the sandbell if you don’t have access to a sandbell. If you decide to invest in a sandbell, you can find a Hyperwear discount in our affiliates page on the YancyCamp.com website.

Bonus:
15% incline x 7min at low end aerobic training zone effort & 3min at tempo effort. Continue repeating for a total of 5 rounds (60min)
*Tempo effort is appx 85-90% of max HR

Rose is spending a bunch of time at 15-20% these days in prep for Tahoe WC. 15% was the appx average of the Beast last year at WC.