Yancy Camp Workout 329

40min run or bike at aerobic training zone effort.
If indoor, the run can be a combination of flat & incline or 100% incline.
*Aerobic training zone effort is appx 70-80% of max HR – hang around 75% for this session.

2nd phase:
Row x 500m at strong tempo effort
Sandbell or dumbbell one arm snatch x 10 (5 each side)
Heavy farmer’s walk x 30sec (sandbell, dumbbell, or kettlebell in each hand)
Side to side squat jump w/sandbell or kettlbell row x 10 (5 each side)
Bar hang with hip slaps x 10
This completes 1 round. Continue repeating for a total of 6 rounds.
*If needed, you can replace the rowing with running or cycling x 2min
*Bar hang with hip slaps – while hanging from the bar with both hands, release one hand, quickly slap your hip, and return it back to the bar. This completes 1 rep. We do these to simulate what we go through out on course on obstacles like twister, monkey bars, rigs, fonkey monkey, kong, etc. where we have to temporarily support our body weight with one arm/hand.
*The bar hang with hip slaps can be replaced with a method where you temporarily remove one hand and quickly take it back to the bar. You’ll eventually progress to hip slaps.

Bonus (2 options – or you can do them both on different days as a closing piece to your workout):
1) Tire drag x 20min at aerobic training zone effort
*The trailtoes.com tire drag system is awesome and very inexpensive. Access their website through the affiliate page on YancyCamp.com and you’ll find a discount. This isn’t a money grab for me. I just love his tire drag system. Use a lightweight car tire when doing long duration pulls.

2)Treadmill at 15% or greater incline x 15min w/sandbell or other weight implement.
*You can definitely do this outdoors on a long sustained incline. The best method for doing this workout outdoors is to find a log or rock at your start point and leave it where you finish.