Yancy Camp Workout 243

I apologize for the late 2nd workout of the week. I’m still playing catch up from World’s Toughest Mudder. We’re now knee deep in our aerobic base building phase for the 2017 season. Some of you may have a few races between now and next Feb-March timeframe but this is still the absolute best time to work in a strong aerobic base building periodization training cycle. We all need a chunk of time each year to call our “off season” and the best time is now with all the major A races for 2016 in the rear view mirror. The workouts may not be quite as glamorous and fun for awhile but if you stay consistent throughout this period, I can promise you’ll enjoy the results out on course in 2017.

20min low end aerobic training zone effort run
40min low end aerobic training zone effort bike
20min low end aerobic training zone effort run
*If on the treadmill, let’s go with 15% incline.
*Tie the three pieces together without rest in between to ensure we maintain the elevated HR for the entire 80min.
*You can easily scale each portion down or up.
*By working in the bike we kind of cheat the system a bit and can get away with a long duration elevated HR aerobic training zone effort without all of it being on your feet. Bricks like this are great for accomplishing long duration training while all of it being on your feet. You’ll pretty much get the same return on investment as if it was all on your feet.

2nd phase or bonus:
Farmer’s walk x 30sec
Burpees x 10
pull-ups x 5, hang x 30sec, pull-up x 1
Kettlebell or sandbell swings x 20
This completes 1 round. Continue repeating for a total of 5 rounds without break.
*You can modify the pull-up/hang portion if needed by using the lat pulldown machine – select the heaviest weight possible that will allow you to complete the reps but not without it being challenging.

Much love to you all and as always, please feel free to shoot me a PM on my Yancy Camp or Yancy Culp FB page if you ever have any questions.