Yancy Camp Workout 1096

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:
The main piece of today’s session is going to be similar to last week.  Just a minor tweak!

Options other than the treadmill 15% incline (my preference this week) run, row, bike, air bike, versa climber, stair climber

Tabata training
If available, this week we’re going with 15% incline on a treadmill for the 4min Tabata rounds.
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:
During 3min rest – single arm dumbbell snatch (alternating each rep) x 8 to pull-up x 3 to hand position change x 24
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 & 6 split squat jumps 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/Tank Push x 10 meters
Sled/Tank Pull x 10 meters
Rest x 30sec
Continue repeating until you reach 300 meters.
Score is total time it takes to reach 300 meters

Much love – Coach Yancy