Yancy Camp Workout 239

15min low end aerobic training zone effort run

Hill repeats:
*We need a hill that takes you appx 30sec to run up at strong 90-95% effort
Run up at 90-95% effort x 2
Easy pace down and try to use midfoot strike on the way down.
Bound up at 90-95% effort x 1 (I don’t have a bounding video loaded – shoot me a question on Facebook PM if you need help figuring out what bound/bounding is.
Same easy pace down
Sandbell, sandbag, or other resistance of choice at 90-95% effort x 1
Same easy pace down w/weight
This completes 1 round. Continue repeating for a total of 6 rounds.
*You can complete this workout on a treadmill if needed. Just pop feet off to the side for 30sec for your rest period and eliminate the bound and make it run x 3 & carry x 1.

Finish w/20min low end aerobic training zone effort run (outside or inside – if inside, go with 15% incline).
*Aerobic training zone effort is appx 70-80% of max HR. For this low end effort, hang around in the 70-75% range.

2nd phase:
Static farmer’s carry (standing in one place near pull-up bar) x 20sec
Pull-up x 2 or heavy lat pulldowns x 2.
This completes 1 round. Continue repeating for a total of 20 rounds.