Yancy Camp Workout 352

I apologize for the lack of communication on the Yancy Camp OCR Athletes & Coaches Facebook Group and any messages you’ve sent that I may not have gotten to yet. I’ve been in Asheville the past 3 days. I had several top level elite athletes competing in their first NBC Spartan Race and I was on site 100% in coach mode and then went out Sunday with the Power Systems executive team for their very first Spartan Race. It was an awesome weekend. I promise to catch up on messages soon.

Workout 352:
Run (no incline) or treadmill at 15%-30% incline x 10min at low end aerobic effort.

Run (no incline) or treadmill at 15%-30% incline x 3min at aerobic effort.
Pull-up x 1 to hand position change x 12 to hip slaps x 4 to pull-up x 1 to hang until forced to drop.
This completes 1 round. Continue repeating for a total of 6 rounds.

Run (no incline) or treadmill at 15%-30% incline w/sandbell or sandbag carry x 6min at threshold effort.
Pull-up x 1 to hand position change x 12 to hip slaps x 4 to pull-up x 1 to hang until forced to drop.

Run (no incline) or treadmill at 15%-30% incline x 3min at aerobic effort.
Pull-up x 1 to hand position change x 12 to hip slaps x 4 to pull-up x 1 to hang until forced to drop.
This completes 1 round. Continue repeating for a total of 4 rounds.

*If doing this workout indoors, you can move back and forth between flat and incline on the 8 no carry rounds. Make sure the 1 carry round is at incline.

Finish – Run (no incline) or treadmill at 15%-30% x 30min at aerobic (zone 3) effort.
Morgan will finish with a 30min tire drag at aerobic effort.

Bonus:
Dead lift x 10 to bar hang x 60sec (or until forced to drop – not to exceed 60sec)
Dead lift x 9 to bar hang x 60sec
Continue repeating 8/60sec, 7/60sec, 6/60sec, 5/60sec
*Go straight to bar after completing dead lift reps.

*Aerobic (zone 3) effort is going to be appx 70-80% of max HR.
*Threshold effort is going to be appx 85-90% of max HR.