Yancy Camp Workout 225

60-90min run at low end aerobic training zone effort.
*Aerobic training zone is appx 70-80% of max HR. You’ll hover around 70% for this one.
*If you have OCRWC’s coming up next weekend, I want you to modify this to:
60min run – 4min at low end aeroric training zone effort, 1min at strong tempo effort, continue repeating until you hit 60min mark.

Bonus Challenge:
Start timer
Treadmill at 15% incline x 500’/152m
Squats x 20 (guys 135lb/60 kilos & girls 100lb/45 kilos)
10/100 Challenge until you’ve completed 10 full reps
Treadmill at 0% incline x 1 mile/1600m
One arm dumbbell snatch x 20 total – 10 each side (guys 45lb/20 kilos & girls 35lb/15 kilos)
10/100 Challenge until you’ve completed 10 full reps
Treadmill at 0% incline x 1 mile/1600m
Treadmill at 15% incline x 500’/152m
Stop timer

Rules:
*Squats – hip crease must be at or below the knee at bottom of each squat.
*You’ll need a second timer (your phone with interval app is the best) for the 10/100 challenge portions of this challenge. Leave your master timer running and start your interval timer app when you begin the 10/100 reps. Remember, a completed rep is 1 strict form pull-up and hang until 10sec timer sounds. You will either complete all 10 unbroken or have to take however many breaks necessary to complete all 10 reps (the master timer DOES NOT stop during breaks). If you have to drop, reset your phone interval timer app, rest as long as needed, and restart the timer app right before you jump back up on the bar to continue.
*One arm dumbbell snatch – the dumbbell must start on the ground and you must snatch it up to a point where the entire dumbbell is above the head. This equals one rep. You can complete 10 right & 10 left or divide them up however you’d like 5R/5L/5R/5L etc.
Treadmill 0% to 15% to close our the challenge – once you complete the 1 mile/1600m at 0% incline, you can immediately increase the treadmill to 15% and begin the 500’/152m ascent. If you treadmill doesn’t calculate elevation gain, you will need to jump on another treadmill and start the 500’/152m ascent after completing the 1 mile/1600m 0% incline run so you can make the calculations.

*If you treadmill doesn’t calculate elevation gain for you, you’ll need to go .63 miles/1 kilometer at 15% to equal 500’/152m

Here’s the equation:
15% / 100 = .15
.15 x .63 = .096
.096 x 5280 = 500′