Yancy Camp Workout 1090

Phase 1:
Versa Loop & bodyweight warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2:
We’re still hitting Tabata’s this week but that are going to be compromised and it’s going to leave a mark.  Enjoy!

Options other than the run – row, bike, incline treadmill, air bike, versa climber, stair climber

Tabata training
10sec at easy effort
20sec at 95% effort
Continue repeating until you reach 4min
Rest x 3min but during this 3min period you must complete the following:
Farmer’s carry walking lunge x 8 to single arm dumbbell snatch x 8 (4 each side – alternating each rep)
This completes 1 round.
Continue repeating for a total of 4 rounds
*Reminder – 20sec periods should be 95%+ “effort” and it’s natural that your pace will slow as you progress through the 4min.

Finish with 20min run at easy zone 2 effort with 6 walking lunge reps every 2min mark.
*Make sure you start the 20min run effort immediately after completing your 4th Tabata.
*If training for an ultra, I want this 20min run bumped up to 40min

Phase 3:
Sled or Tank push/pull x 4min for max distance
Rest x 1min
Continue repeating – dropping push/pull time down to 3/2/1 minutes for remaining 3 rounds.

Much love – Coach Yancy