Yancy Camp Workout 302

How’s everyone doing? The race season has cranked up and truly enjoy seeing your posts on social media. Thank you so much for supporting Yancy Camp! 302 is going to be a big session. Stay consistent with your training and the results will show! I build the three weekly sessions in a way where if you have a busy week and are only able to get these three sessions in, you can still chalk it up as a quality week of training. Make the three sessions your weekly goal and don’t miss!

20min run (outside or inside) or climb at 15-30% on the incline treadmill at low end aerobic training zone effort.

2nd phase (start immediately after finishing 20min run)
3min run or climb at low end aerobic training zone effort
1.5min run or climb at tempo effort
Side to side squat jump w/sandbell row x 10 (sandbell can be replaced with kettlebell, or sandbag)
10/100 x 4 reps
Side to side squat jump w/row x 10
This completes 1 round of 2nd phase. Continue repeating for a total of 8 rounds.

*Check out your OCR video library for Side to side squat jump w/row demo.
*Aerobic training zone effort is appx 70-80% of max HR (hover around 70-75% for the low end sections)
*Tempo effort is appx 80-90% of max HR
*Make sure you maintain clean running mechanics during your tempo efforts. If form gets sloppy, slow down the pace. Clean mechanics are more important than speed!

Bonus:
Row x 500m at low end aerobic training zone effort
Row x 500m at tempo effort
Continue repeating for a total of 5000m