Yancy Camp Workout 349

For Phase 1 you’ll need a treadmill at 15% incline or a hill/mountain with an appx 90sec continuous climb. You’ll also need a sandbell, sandbag, or other weight implement.

Start & finish Phase 1 with 10min low end aerobic (zone 3) effort run.

Phase 1:
15% incline on the treadmill or outside x 90sec at slightly above threshold (zone 4) effort.
If on treadmill, reduce speed to low end aerobic (zone 3) training zone effort x 3min and if outside descend down the hill/mountain at low end aerobic effort. *If outside, continue running at the base of the hill/mountain until you reach a full 3min recovery.
This completes 1 rep.
Continue repeating for a total of 10 reps
For reps 2, 4, 6, 8, & 10 you’ll be carrying a weight
*If outside, you’ll need 5 weight implements so you can drop them at your 90sec climb mark after each carry rep.
*For the weight, I’d like for the guys to be in the 40-50lb range and girls 30-40lb range.

Phase 2:
Farmer’s walk x 20sec
One arm dumbbell snatch x 20 (10 each arm)
Pull-up x 1 to hand position change x 20 to pull-up x 1 to static hang x 20sec
This completes 1 round.
Continue repeating but drop snatch & hand position change reps down to 18/16/14/12/10 for remaining 5 rounds. *Everything else stays the same.
**This one is a BIG time grip strength test. Enjoy!!