Yancy Camp Workout 803

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

Big big focus on love and serve

*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:
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
*After every 400m easy pace complete push-ups x 8 & split squat jump x 8 – Exercise Demo
*This is our 2nd week at the 400m fartlek distance after being at the 300m distance for over a month.
*The 16 reps are designed to throw a little fatigue at the body before rolling in to your 400m fast pace effort.
*Same rules apply, if you’re unable to hit the recovery 400m within the 3min slower pace range, you need to slow down your 400m hard effort. The goal is to be able to hit the same pace as last week even with the 16 reps thrown in.

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 10% incline, I want you hopping off the treadmill at each 1min mark and knocking out 3 burpees as fast as possible
*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 10 – Exercise Demo
Walking lunge x 20
Side to side row x 30 (15 each side) – Exercise Demo
Rope or towel assisted pull-up x 10 (reaching up as high as possible during each pull-up) –  Exercise Demo
*After completing your last assisted pull-up, static hang until forced to drop.
Fwd & bwd bear crawl x 40m – 5m down & back x 4
This completes 1 round.
Continue repeating for a total of 5 rounds.