Yancy Camp Workout 104

36min aerobic training zone pace run. Every 3min I want you to sprint for 10sec and make sure you do not exceed 10sec.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.

2nd phase:
4min aerobic training zone pace run, sandbell bent rows x 10, pull-ups x 5, bent rows x 10, pull-ups x 4, continue repeating for 3/2/1 pull-ups. This completes 1 round. Continue for a total of 5 rounds.
*If needed, you can perform assisted pull-ups or heavy lat pulldowns in place of pull-ups.

*Developing grip and pull strength and grip and pull strength endurance with your heart rate elevated is developing adaptation to what you put your body through out on course. This is very important and why you see me normally program much of your grip and pull strength training during training runs.