Yancy Camp Workout 1284

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 (this week is 1 tenth mph faster than last week for as many rounds as possible)
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:
Start timer
Farmer’s carry x 10sec
Farmer’s carry alternating reverse lunge x 10 (5 each leg)
Continue until forced to drop kettlebells or dumbbells or until timer reach a total of 3 minutes
Rest x 1min
Continue repeating for a total of 3 rounds.
*Your weight selection should allow you to reach appx 2+ minutes before you’re forced to drop.

DEKA Training:
Start timer
Air Bike x 40 pedal strokes at 100% effort
Pedal at easy zone 2 effort until timer hits 1min
Continue repeating for a total of 12min