Yancy Camp Workout 800

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

The little things are the big things

*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 4min – Instructional Demo
Finish warm-up with barefoot C pace run x 3min

Phase 2:
In honor of this being our 800th Yancy Camp Workout, we’re cranking up phase 2 with an 800m time trial. Yes, arguable the most painful running distance to race. The 800m is close to being an even 50/50 aerobic/anaerobic combination.  It’ll turn you inside out if you really go get it.  After finishing and feeling sorry for yourself for a few minutes, dive right in to the remainder of phase 2.  Enjoy my friends!!

400m fartlek repeats x 30min
The pacing standards are 400m at appx 1 mile race pace followed by 400m easy zone 2 effort.
Your 400m easy pace should be appx 3min slower than your 400m fast pace.
Example 1: 400m at 5:00min/mile pace followed by 8min/mile pace
Example 2: 400m at 7:00min/mile pace followed by 10:00min/mile pace
Example 3: 400m at 8:30min/mile pace followed by 11:30min/mile pace
*If you’re unable to hit the recovery 400m within the 3min slower pace range, you need to slow down your 400m hard effort pace.
*We’ve been at 300m fartlek distance for over a month so make sure you track your pacing for this new 400m fartlek distance and I’d like to hear from you about how your body responds and if you’re able to maintain the same or better pacing that you held in the 300m distance.

Phase 3:
The moment you finish phase 2, tire pull, 10% incline, or run x 8min at zone 2 effort.
*If you’re going with tire pull or run, I want you completing 8 walking lunges (4 each leg) at the end of each minute of running
*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:
Broad jump x 20 – Exercise Demo
Single leg burpee to rope or towel assisted pull-up x 20 (reaching up as high as possible during each pull-up) –  Exercise Demo  & Exercise Demo
*After completing your last assisted pull-up, static hang until forced to drop.
This completes 1 round.
Continue repeating but drop rep count down to 18/16/14/12/10 for remaining 5 rounds.

Bonus (same as Workout 799 – this is just a reminder)
I’m launching a 22 for 22 Challenge on Monday.  It’s a free challenge for all our Yancy Camp Members.  Below is the video you can follow each day starting Monday.

22 for 22 Challenge Video

If you have someone you want to motivate to do it with you, it’s $22 for non members.  Here’s the link they’ll use to opt-in – Challenge Opt-In Link
They can pay for the challenge on the YancyCamp.com website by selecting “Programs” & “Pay For Services”

Also, I’m using a new communication service to help me improve my communication with you.   Members, if you haven’t opted-in to the service already, please text YANCYCAMP to 41259 and once you get you text message in return, please save 41259 in your phone as Yancy.  There’s a super short survey you’ll be asked to complete.

Much love – Yancy