Yancy Camp Workout 964

Phase 1:
Yancy Camp Warm-Up Routine x 1 round – Warm-Up Routine
ABCD warm-up running x 4min – Instructional Demo
Finish warm-up with barefoot C pace run x 3min
*Always start phase 2 the moment you finish your running warm-up. Don’t let your HR fully recover.

Phase 2:
This is the final week of this 6 week progression.  This week we’re bookending the zone 2 running with a short strong tempo effort and changing up the 8 rounds in a way where the middle 4 rounds are all ascending.  Enjoy!

Run x 1min at strong tempo effort
Run x 3min at easy zone 2 aerobic effort
Run x 1min at strong tempo effort
Split squat jump x 20sec
Farmer’s carry weighted step-up x 20 (10 each leg – switching each rep)
Split squat jump x 20sec
This completes 1 round.
Continue repeating for a total of 8 rounds
*If you have access to an incline treadmill, go with 15% incline for rounds 3/4/5/6.
*Keep in mind that most will be at a walk pace with zone 2 effort at 15% incline – this is 100% okay. Trust the process my friend.
*You can press the pace on the strength training but keep the run pace aerobic.

Finish w/13min run at zone 2 effort
*If training for Beast distance or longer, make this a 28min run (can be running, cycling, or a run/cycle combo)