Yancy Camp Workout 1303

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)
10% incline x 30sec at a fast pace followed by 60sec rest (simply pop feet off to the side during the rest)
Continue repeating for a total of 12 rounds
*On some treadmills you’ll need to hit a quick single leg foot touch on the treadmill a couple times during the 60sec to prevent it from shutting down.
*For the 30sec pace, it needs to be fast.
*You may need to adjust your pacing up or down to fine where you should be but around rep 4-5 you should know where you need to be to finish the 12 reps.
*If you don’t have access to a treadmill you can do this on the trail, road, or track with a 30sec on/60sec off x 12 but if possible I want this to be performed on a treadmill.

Run x 10min at easy zone 2 effort

Farmer’s carry x 60m
Single arm dumbbell snatch x 6 (switching arms each rep)
This completes 1 round.
Continue repeating for a total of 6 rounds.

DEKA Training:
Start timer
Air Bike x 62 pedal strokes at 100% effort
Pedal at easy zone 2 effort until timer hits 1min
Continue repeating for a total of 10min