Yancy Camp Workout 246

Phase one:
15min low end aerobic training zone effort run or climb (flat, 15% or 30%)
*Move right in to 2nd phase without break

Phase two:
Bucket step-ups x 20
10/100 for max reps
Sandbell or dumbbell one arm snatch x 20 (10 each side)
10/100 for max reps
Run or climb x 5min at low end aerobic training zone effort
This completes 1 round of 2nd phase. Continue repeating for a total of 6 rounds.

Phase three:
Finish with 15min low end aerobic training zone effort run or climb.

If possible, tie all three phases together without break and make sure you tie the strength training and running together without break in phase two.

*If you don’t have access to a bucket for the step-ups, you can modify by using dumbbells, bar, sandbell, etc.
*If you’re unable to complete 4+ reps for the 10/100 strength training sections, modify and use a lat pulldown machine. Go with heavy weight that has you struggling to get to 6+.

*Aerobic training zone is appx 70-80% of max HR (70-75% for low end).
*When I say “run or climb” I’m giving you the option for several reasons:
1) I want you to be able to get outside as much as possible when completing these workouts.
2) I want you to be able to get a good mix of running on the flats and/or trail while also getting in plenty of climbing.
3) For these workouts you can also choose to jump back and forth every other set between flat and climb.

As always, feel free to shoot me any questions you might have with any of the workouts. We’re going to have a great off season and tear up the courses in 2017!