Yancy Camp Workout 196

This workout can be completed inside on a treadmill or outside on trail, road, or track. If outside, I’d prefer it to contain as much terrain in the 15% ascent range as possible for the 3.5min/1.5min portion.

Fartlek at 15% incline:
3.5min at aerobic base effort
1.5min at strong tempo effort
Continue until you hit 40min
Finish with a 20min low end aerobic training zone pace run

*Aerobic base effort is an easy effort that should have your HR rate less than 75% of max HR.
*Tempo effort is appx 85-90% of max HR – so for “strong” tempo effort I’d like it to be around the high end of this range. Long story short, at 15%, you’re going to feel each one of the 1.5min sessions if you know what I mean 🙂

2nd phase:
Start timer and immediately begin bar hang
Bar hang until forced to drop
Stop timer the moment you are forced to drop
Complete strict form burpees x 15
Immediately start timer and begin 2nd round of bar hang until forced to drop (stopping clock again when forced to drop)
Complete 2nd set of burpees x 15
Continue this process until you’re able to compile a total of 10min of bar hang time.
The goal is to get to the 10min mark of bar hang time in the shortest total amount of time possible.
You’ll need two timers so you can have one tracking your total time and one tracking your hang time.
*Make sure you keep track of total timer for future reference.

*Surgery went great team. I was able to leave the hospital in record time. Went for a long walk today and it felt so dang awesome. For the next 3-4 weeks, I’ll have to keep my activity pretty light and then I can start to work back to our normal fun and crazy world of training for OCR. Life truly is an amazing gift and during this time I was reminded how special each and every day is and how important it is to engage in all the moments we get with our friends, family, and every human we get to interact with day to day. Thank each and every one of you for trusting me with your OCR fitness. If there’s anything I can ever do for any of you, please let me know. Serving you was and always will be my number one goal with Yancy Camp. Thank you all for the awesome messages and kind words. Here’s to an awesome 2nd half of our season. Huge hugs, love, respect, and fist bumps to each and every one of you 🙂