Yancy Camp Workout 1110

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 just wrapped up our second 12 week speed endurance progression and it’s time for a time trail to see how your work has paid off. I gave you some time off and you should feel ready to drop the hammer and set a strong mark.

Run x 5min at zone 2 effort
*The last 30sec run at tempo effort

1 mile/1600 meter run for time

Finish w/15min run at zone 2 effort
*If training for an Ultra, I want this bumped up to 30-45min depending on how much time you have available.

Phase 3:
DEKA FIRE for time
If you beat your old mark or if this is your first time testing, go to DEKA.FIT and enter your mark/score. Scroll down until you see DEKA Experiences, select LEARN MORE, select SUBMIT YOUR MARK.

Rope or towel assisted pull-up x 10 w/5sec static elbow lock hold after finishing last rep.
Rest x 30sec
Continue repeating dropping reps down to 9/8/7/6/5/4/3/2/1 for remaining 9 sets.