Yancy Camp Workout 1108

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:
Tabata training (this week we’re back to incline)
If available, this week we’re going with 15% incline on a treadmill for the 4min Tabata rounds.
10sec at easy effort (if on treadmill simply have feet off on the sides of the treadmill)
20sec at 95% effort
Continue repeating until you reach 4min
Rest x 3min but during this 3min period you must complete the following:
Ground to overhead x 10 (RAM, sandbag, rock, weight plate, bar, or other weight implement)
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 10 walking lunges 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:
Burpee x 3 to pull-up x 1 to hand position change x 8 to pull-up x 1 to static elbow lock out hang x 10sec
Dumbbell or kettlebell dead lift x 3
This completes 1 round.
Continue repeating for a total of 10 rounds.

Much love – Coach Yancy