Yancy Camp Workout 232

For many of us, your 2016 A races are behind you and we’re starting to look forward to preparing for 2017. A portion of this workout is going to be dedicated to nailing down an early off season benchmark test that we’ll come back and hit again around February. This is a simple but effective test to see how our aerobic base has improved over the course of a training cycle.

Here’s the test:
45min aerobic training zone effort run.
This can be completed indoors on a treadmill or outdoors on terrain that’s as flat as possible and an area that you’ll be able to come back to when you repeat in February.
Aerobic training zone is appx 70-80% of max HR. For this run I want you around 75%. No worries if you don’t have a HR monitor, we’ll be going by feel. If going by feel, the pace should be solid but definitely not a pace that’s uncomfortable.
The score of this test is how much distance you cover during the 45min run.
When we come back and test early next year, we’ll cover the 45min at the same pace/effort.
I’ll add a section to your OCR testing log so you can log this distance and then re log every time we re test. Until then, make sure you keep track of how much distance you covered and if using a HR monitor, make sure you keep track of what your average HR was as well.
You’ll find yourself covering more and more distance every time we test. This gives us a clear visual of how your bodies aerobic system is improving. It’s a simple but effective test!

2nd phase:
Yancy Camp 300
Pull-ups x 10 (lat pulldowns for modification)
Thrusters x 10
Push-ups x 10
Dumbbell one arm snatch x 10 (5 each side)
Burpees x 10
Continue repeating for a total of 6 rounds (300 total reps)