Yancy Camp Workout 1278

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:
Warm-up run x 5min at zone 2 effort

Treadmill incline repeats:
10% incline x 20sec at a fast pace followed by 40sec rest (simply pop feet off to the side during the rest)
Continue repeating for a total of 16 rounds
*On some treadmills you’ll need to hit a quick single leg foot touch on the treadmill a couple times during the 40sec to prevent it from shutting down.
*For the 20sec pace, it needs to be fast. For my session this week I went with 10.0mph and it was a great starting point for me. *We’ll be progressing this over the course of appx 10 weeks.
*You may need to adjust your pacing up or down to fine where you should be but around rep 5-6 you should know where you need to be to finish the 16 reps.
*If you don’t have access to a treadmill you can do this on the trail, road, or track with a 20sec on/40sec off x 16 but if possible I want this to be performed on a treadmill.

Run x 10min at easy zone 2 effort

Grip & pull work:
Farmer’s carry x 10sec
Farmer’s carry walking lunge x 12 (6 each leg)
Farmer’s carry alternating reverse lunge x 12 (6 each leg)
Farmer’s carry x 10sec
Rest x 1min
This completes 1 round.
Continue repeating dropping lunge reps down to 10/8/6/4 for remaining 5 rounds.

DEKA Training:
Start timer
Air Bike x 34 pedal strokes at 100% effort
Pedal at easy zone 2 effort until timer hits 1min
Continue repeating for a total of 12min