Yancy Camp Workout 195

Run 400m at tempo pace
Weighted lunges x 50m (sandbell, sandbag, or dumbbell in each hand to work grip strength while lunging)
Drop weight right where you finish lunges x 50m (if using a track, this will put you at the top of the curve when you finish you first lunge x 50m)
Run 2nd 400m (which will put you back to where you dropped the weight)
Weighted lunges x 50m
Continue repeating until you’ve worked the bag all the way around the 400m track which will be a total of 8 sets of 400m run/lunges.

If no using a 400m track, you can use a trail or road by following these instructions:
Run appx 200m out and back followed by weighted lunge 25m out & back. Continue repeating for a total of 8 sets.

*Tempo pace is appx 85-90% of max HR

2nd phase:
Yancy Camp 10/100 training (search for the entry that’s between workouts 166 & 167 for details)
1st set – complete as many hang/pull reps as possible until forced to drop
Rest x 30sec
2nd set – complete 3 reps
Rest x 30sec
Continue repeating 3 reps/30sec rest for a total of 10 sets.
*If you’re unable to complete this training using a pull-up bar, you can use a lat pulldown machine. Complete the pulldown then static hold with arms extended until buzzer sounds – continue repeating.

Bonus:
15% incline x 3min at easy aerobic base effort
15% incline x 2min at strong tempo effort
Continue repeating for a total of 40min

*Aerobic base effort is going to be an easy conversation pace that you could easily hold for an extended period of time.
*Strong tempo effort is going to be the high end (apx 90%) of the 85-90% of max HR tempo effort.

Enjoy everyone.
I head in to surgery Thursday July 28th and will be in the hospital for 2-4 days but I’ll absolutely have my computer and phone with me to answer questions and help you in any way possible. Facebook PM is the quickest way to reach me. Stay tuned the next couple weeks because we have some really cool Yancy Camp updates/improvements/additions we’re about to unveil.