Yancy Camp Workout 254

I know, today seems a bit boring. You are correct but sometimes we just need to go out and log a long sustained aerobic base building session without any interruptions. If possible, tie the 2nd phase on to the end of your 90min session without break. You can stab your Yancy voodoo doll afterwards!

90min low end aerobic training zone effort (several options):
15% incline
30% incline
Outside on trail or road
45min inside or outside run followed by 45min inside or outside on a bike
*The last option is a great way to work your aerobic base for a long duration without it all being on your feet. I’ll have the athletes do this (commonly called a brick) at least several times a month.
*Morgan will be going with 15% incline for this session.
*Aerobic training zone effort is appx 70-80% of max HR (stay around 70-72% for this session)

2nd phase:
Can You Go Unbroken
Burpees x 10
40lb thrusters x 10
Pull-ups x 10
Continue repeating but drop reps down to 9/8/7/6/5/4/3/2/1 for the remaining 9 sets.
*You can modify the pull-up if needed with lat pulldowns or assisted pull-ups. If you’re able to do 5-6 pull-ups unbroken, it’s best to do pull-ups instead of modifying. Of course you’ll need to take breaks during the pull-up sets but this is what I recommend.