Yancy Camp Workout 395
From my family to yours, happy Thanksgiving everyone. Much love from Austin TX!
*As some of you already know (I’ve seen your results posted), we recently launched two new challenges: The Geppert – 4.8K The Hard Way & Hand Position Change for max reps. The challenges give us an opportunity to get competitive from time to time and can go a long way toward filling the void we have during long breaks between races. The Geppert will easily feel as tough as a short OCR race and the Hand Position Change Challenge is designed specifically to improve and test your grip strength and grip strength endurance. Which as you know, I’m very passionate about helping you improve because I know it’s the number one reason why people fail obstacles. Yancy Camp clients complete more obstacles than the competition and I’m confident we can continue separating from the competition. Enjoy!
Warm-up run x 5min at low end aerobic (zone 3) effort
Run x 1min at threshold
Run x 3min at low end aerobic effort
Run x 1min at threshold
Bar hand position changes for max reps
Weighted step-ups x 20
This completes 1 round
Continue repeating for a total of 6 rounds.
Cool down run at 10min at low end aerobic (zone 3) effort
*You can complete the 1/3/1 running portion on the treadmill at incline, flat, moving back and forth between incline and flat, or you can complete it outside on the road/track/trail. Just make sure you have the ability to quickly transition to the step-up and bar stations without letting your HR drop significantly due to a prolonged break period during the transition.
*Aerobic (zone 3) effort is appx 70-80% of max HR – stick around 70% for the 3min low end sections.
*Bookmark this one so you can periodically come back to it for a re-test. It’s a great test to see how you’re grip strength endurance is progressing while you’re at a high heart rate. I’m confident you’ll see an improvement in how much distance you’re covering during the 1/3/1 running portion as well as how many hand position changes you’re completing.
