Yancy Camp Workout 244

15min run at low end aerobic training zone effort.
This portion can be completed on the treadmill at incline (30% if possible or 15% if that’s as high as your treadmill goes)

Hill repeats x 10 at strong tempo effort w/easy pace down
I’d prefer these to be done on a hill outside at appx 100m/yd long but if you need to do them indoors on the treadmill, go for 30sec & rest x 45sec by popping feet off to the sides of the belt.

15min run at low end aerobic training zone efort.
*Same as above – this portion can be completed on the treadmill at incline.

2nd phase:
One arm sandbell or dumbbell snatch x 10 (10 total), farmer’s walk x 30sec,  burpees x 10, pull-ups x 10, hang x 20sec or until forced to drop, continue repeating but drop burpees and pull-ups down to 9/8/7/6/5 for remaining 5 sets.
*If needed, you can modify the pull-ups by using a lat pulldown machine. Use a heavy weight that you can handle for the rep count but it should be as challenging as possible without causing you to loose good form.

*Aerobic training zone effort is appx 70-80% of max HR (low end will be in the 70-75% range)
*Tempo effort is 80-90% effort (appx 90% for the hill repeats)

We’ll sneak in hill repeats periodically during this training phase. They are a great power and strength training session for the legs. Super proud of you all for your consistency and dedication to the program. Don’t allow excuses to creep in why you miss. Not only are you improving your performance out on course by staying consistent with your training, you’re maintaining a high level of fitness which is going to make a huge difference in your lifestyle as you age. Rock-n-roll team!!!