Yancy Camp Workout 387

387 consists of base running + what I consider to be very effective grip strength endurance training.  I consider this grip strength endurance workout to be very similar to interval track repeats.  Running intervals are designed to allow us the ability to repeat fast reps over and over which will go a long way toward improving speed and speed endurance.  The high number of fast repeats can be accomplished because we give the body a recovery period between each one.  Same thing with the grip strength work today.  The repeats will start to cause grip fatigue but working through this with specific workouts will definitely improve grip strength endurance.  Helping all our clients get to the point where they can conquer obstacles our on course is something I’m very passionate about.  I’m confident you’ll enjoy the results over time!

60min run at low end aerobic training zone effort.
*You can accomplish this run on the trail, road, or indoors on the treadmill. If indoors, you can also move back and forth between zero incline to 15% incline.
*Aerobic training zone is appx 70-80% of your max HR. Keep it comfortable and down around 70%.

2nd phase:
Pull-up x 1 to hand position change x 10
Rest x 20sec
This completes 1 round
Continue repeating for a total of 10 rounds

Weighted step-ups x 20
Weighted lunges x 20
Weighted box squats x 20

Pull-up x 1 to hand position change x 10
Rest x 20sec
This completes 1 round
Continue repeating for a total of 10 rounds

Weighted step-ups x 20
Weighted lunges x 20
Weighted box squats x 20