Yancy Camp Workout 347

Phase 1:
15% incline x 60min at aerobic (zone 3) effort – *compare distance covered and HR to the recent effort I programmed for you.
*You can modify this and get out on a local trail route and go for 60min at aerobic effort.

Phase 2:
Run, run at incline, bike, row, stairclimber, or arc trainer x 2min at slightly above threshold effort.
Heavy weighted step-ups x 10
Pull-up, asst pull-up, or lat pulldown x 10
Toe to bar or knee raises x 10
Side to side squat jump w/sandbell or kettlebell row x 10
Push-ups x 10
Plank w/hip circles x 10
This completes 1 round of phase 2. Continue repeating for a total of 5 rounds.

*If possible, tie phase 2 right on to the tail end of phase 1.
*Aerobic effort is appx 70-80% of max HR
*For the “slightly above threshold effort”, you’re going with an effort that is above the comfort level you felt while in zone 3 and it’s an effort you couldn’t hold for a long period of time without the body starting to shut down on you.