Yancy Camp Workout 947
*As always, make sure you scale down the workout if needed.
Phase 1:
Warm-Up Routine x 1 round – Warm-up Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort
Phase 2:
*We’re changing the exercises in between the runs this week.
Run x 1min at easy zone 2 effort
Run x 30sec at zone 4 above lactate threshold effort
Sandbag, dead/slam ball, or rock squat jump w/low throw x 12 – Exercise Demo
Sandbag, Kettlebell, or RAM side to side row x 20 (10 each side) – Exercise Demo
Run x 30sec at zone 4 above lactate threshold effort
*This completes 1 round.
*Continue repeating but change running duration to 4/6/4/6/4/2 minutes for remaining 6 rounds
4min run rounds will be 1min easy/90sec zone 4/strength/90sec zone 4
6min run rounds will be 2min easy/2min zone 4/strength/2min zone 4
*If possible, make sure you tie everything together tight without rest periods
*This is going to feel a little easier than the last few weeks because we’ve baked in some short duration zone 2 recovery section for each round. Stay true on your zone 4 efforts though. Go get it!
Phase 3:
Run x 12min at zone 2 effort
Every 1min complete 6 split squat jumps
The goal with this section is to work on maintaining clean running mechanics when you’re constantly throwing leg muscle fatigue at yourself over and over again. Enjoy!
Much love – Coach Yancy
