Yancy Camp Workout 788

Below you’ll find your mental conditioning pre-workout video.   Much love – Yancy

I’m a bonehead sometimes (at least once a day)

*As always, make sure you scale down the workout if needed.

Phase 1:
Warm-up x 2 rounds – Warm-Up Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with barefoot C pace run x 3min

Phase 2 (how did last week going by time compare to previous weeks when we went by rounds??):
300m fartlek repeats x 34min
The pacing standards are 300m hard followed by 300m easy using the following guidelines.
Your 3min easy pace will be as close as possible to 3min slower than your 3min hard pace.
Example 1: 300m at 5:00min/mile pace followed by 8min/mile pace
Example 2: 300m at 7:00min/mile pace followed by 10:00min/mile pace
Example 3: 300m at 8:30min/mile pace followed by 10:30min/mile pace
*If you’re unable to hit the recovery 300m within the 3min slower pace range, you need to slow down your 300m hard effort pace.
*We’re sticking with a progression of this workout for awhile.  Tracking your progression is important.  We should start seeing both paces starting to improve as we progress.

Phase 3 (weighted burpees this week):
The moment you finish phase 2, tire pull, 10% incline, or run x 8min at zone 2 effort.
*Tire pull is preferred if you have access. Check out YancyCamp.com if you’d like to purchase a very effective and inexpensive tire pull system.

Phase 4 (we’re going with weighted burpees this week – enjoy):
Weighted burpees x 10 as fast as possible
Pull-up x 1 to shoulder taps x 2 hand position change x 12 to static hang until forced to drop
This completes 1 round.
Continue repeating but drop burpees down to 9/8/7/6/5/4/3/2/1  for remaining 9 rounds.
*If you don’t have access to a bar, complete the bar work listed above using a towl or rope drapped over a horizontal surface – drop out the shoulder taps & hand position changes reps.

Bonus :

DEKA 270 #25 Stone Challenge
Click here to watch me describing the challenge
Rules:
*Weight implement must weigh 25lb or more.
Ground to overhead x 20
*Weight must touch be ground and be fully pressed above head each rep.
Sit-up w/press x 20
*Weight must touch the ground behind the head each rep. A full press must be completed with the torso at or greater than 45 degree angle from the ground.
Skaters x 20
*Distance must be 3 feet. Both feet must cross the tape line every rep.
This completes 1 round.
Continue repeating dropping reps down to 18/16/14/12/10 for remaining 5 rounds (270 total reps).

*We have a public scoreboard for this one that you’ll find in the Challenges/Misc dropdown on the YancyCamp.com website.  Log your score and get your family/friends to try this one and get a healthy competition going.