Yancy Camp Workout 365

Two options for today. On the note of “two options”, I know some of you have access to the mountains and trails close by and I know some of you do not so this is the reason why I usually try and provide you with indoor and outdoor options.

Phase 1 (Indoor):
15% incline x 10min at aerobic (zone 3) effort.
15% incline w/sandbag or other weight implement carry x 5min at threshold effort.
This completes 1 round. Continue repeating for a total of 4-6 rounds depending on time available.

Phase 2:
Sandbell or kettlebell rows x 20
Hand gripper reps x 20 each hand
Pull-up x 1 to hand position change x 20 to pull-up x 1
Continue repeating but drop reps down to 18/16/14/12/10 for remaining 5 sets.

Outdoor option for Phase 1:
10min run at aerobic effort (include as much elevation gain as possible).
5min carry at threshold effort
This completes 1 round. Continue repeating for a total of 4-6 rounds depending on time available.
*You’ll follow this up with the same Phase 2 as listed above.

*Aerobic effort is appx 70-80% of max HR
*Threshold effort is the point where you’re no longer comfortable – an effort you can’t maintain for a significant period of time.

Bonus:
Heavy farmer’s carry x 2min.
Split squat jumps x 10.
Run x 2min (1min out and 1min back) at tempo effort.
Split squat jumps x 10
This completes 1 round. Continue repeating until you’ve carried for a total of 1 mile.
Enjoy!