Yancy Camp Workout 971

Phase 1:
Warm-Up Routine x 1 round – Warm-up Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
*Last weeks session was just running and this week we’re bringing the strength training back to compromise the running! For this cycle, we’re going to bounce back and forth each week with strength in between one week and just the running the following week.  Make sure you give an honest above lactate threshold effort each round. If you’re comfortable during these portions, you’re going too slow!

Farmer’s carry step-up x 20 (10 each leg – alternating each rep)
Rope or towel assisted pull-up x 20 (start w/hands as high as possible on the rope/towel and lower as needed)
Run x 1min at zone 2 effort
Run x 1min at zone 4 above lactate threshold effort
This completes 1 round.
Continue repeating but change running duration to 2min/2min, 3/3, 4/4, 5/5, 4/4, 3/3, 2/2, 1/1  for remaining 8 rounds.
*If indoors on a treadmill, go with 15% incline on the treadmill for rounds 2, 4, 6, & 8

Phase 3:
We’re going to keep this one in the mix for one more week. I have a feeling we’re going to see some improved times!
Start timer
Farmer’s Carry x 100m (60lb x 2 for men & 40lb x 2 for women)
Rest x 30sec
Continue repeating – dropping distance down to 80/60/40/20m for remaining 4 rounds.
Stop timer after completing 5th round.
*Use a 10 meter down & back route for this test!

Much love – Coach Yancy