Yancy Camp Workout 339
The goal with this workout is two fold.
1)Long duration runs in the aerobic training zone improves oxygen transfer to the muscles, improves lactate removal, and other great benefits. Fat is the primary fuel source when we are aerobic. Long duration aerobic runs help our body learn to break down and use fat as our energy source. Long duration aerobic activity also helps our body recover quicker when we do step in to the higher intensity sessions. As we increase our pace during tempo, threshold, and VO2 max type efforts, we start to burn glycogen which depletes rapidly. Long story short, there are great benefits that come from long duration aerobic activity.
2) Throwing in the rounds of exercises gets us out of our smooth running effort and forces us to quickly find it again after each exercise round.
*Complete the exercise reps at a high tempo/brisk pace
60-90min run at low end aerobic training zone effort
Every 5min mark complete the following:
Burpees x 6
Plank w/hip circles x 8
Sumo jumping jacks x 10 (see new video)
Continue repeating this process until you complete 60-90min.
*Ryan is training for Palmerton so his 90min session will be out on the mountains in Mammoth
*Aerobic training zone effort is appx 70-80% of max HR (stay around 70% for the running portions of this workout)
*If you aren’t sure of your max HR, you can go by feel. This pace should feel comfortable the entire time but it’s faster than a sunday jog with your friend where you’re talking to each other the entire time.
*Example of 70% – my max is 190 so 70% would be 133 for me. It takes a lot of discipline for me to hang around 133 during a long run. As a middle distance runner in HS, college, and as a masters track and field athlete, I always want to go faster but remember, there’s great benefit that comes from these long duration aerobic runs.
Phase 2:
Heavy farmer’s walk x 30sec
Burpee to pull-up x 10
After completing 10th rep, hang on bar until forced to drop (not to exceed 1min)
Continue repeating everything listed above but drop reps down to 9/8/7/6/5 for remaining sets.
*Modify with jumping/assisted pull-ups if needed.
