Yancy Camp Workout 189

Enjoy this one team. It’s going to be one you won’t soon forget. Stay consistent with your training and look forward to excellent results. Some of you may have seen my recent Facebook post where I discuss my recent cancer diagnosis. I’m way out in front of it and things are looking good. I have surgery July 28 to have appx 12″ of my large intestines removed (very common with my diagnosis and puts me in a great position moving forward). With this being said, this is going to throw my racing schedule for August and a portion of Sept out of whack. I’ll be back to normal soon though and there will be zero drop in service with YancyCamp.com or any other businesses I’m associated with. Actually, I’ll probably have more time to really dive in and make improvements where possible. Thank you all for your support and I’m here for each and every one of you if you ever have questions. Much Love – Yancy

10min aerobic training zone pace run for warm-up

Tabata training:
1) 10sec walk, 20sec run at appx 95% effort, continue repeating until you hit 4min mark.
2) Start timer, once it hits 10sec, Bucket or sandbell step-ups at 95% effort x 20sec, rest x 10sec, step-ups x 20sec, continue repeating until you hit 4min mark.
3) 4min aerobic training zone pace run.
4) Start timer, once it hits 10sec, burpee to pull-up at 95% effort x 20sec, rest x 10sec, burpee to pull-up x 20sec, continue repeating until you hit 4min mark.
This completes 1 round. Continue repeating for a total of 3 rounds.

Finish w/10min aerobic training zone pace run.
*If possible, tie the warm-up run, tabata rounds, and finish run together without breaks (except for 10sec tabata breaks).
*You can easily scale this one down by going with 2 or 1 Tabata rounds.
*Aerobic training zone pace is appx 75-85% of max HR (or if going by pace wheel – green zone)
*Tempo pace is appx 85-90% of max HR (or if going by pace wheel – yellow zone)

Bonus:
Treadmill – no incline x 3min, 15% x 3.5min, 30% x 3.5min, continue repeating for a total of 4 rounds.
Mid range aerobic training zone effort (appx 80% of max HR) for all three sections.
*Don’t do this bonus on the same day you complete 189.