Yancy Camp Workout 1082
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:
Dead lift x 4 (make sure you choose a heavy weight but ensuring you’re able to maintain clean lifting mechanics
Rest x 1min
Continue repeating for a total of 6 rounds.
We’re lifting heavy here! I normally use my 100lb dead ball for my low rep heavy ground to overhead training. Make sure you choose a weight that challenges you!
Phase 3:
Run x 10min at zone 2 effort
300m run
Rest x 1min
Continue repeating for a total of 8 300m runs
You score for this session is your average 300m time (the lower the better). Simply add all 8 300m times up and divide by 8 – that’s your score.
*Don’t cheat the recovery – always start your next 300m right at 1min recovery
Finish w/15min run at zone 2 effort
*Keep the transitions the 10min run, 300m x 8, & 15min run extremely tight (10-15sec max transition time).
Phase 4:
Rope or towel assisted pull-up x 20 – Exercise Demo
Rope or towel seated row x 10 – Exercise Demo
Rest x 30sec
Continue repeating dropping reps down to 18/9, 16/8, 14/7, 12/6, 10/5 for remaining 5 rounds
