Yancy Camp Workout 809

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

Step back and let them be led by others

If you’re going to show up, show up BIG

*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:
600m fartlek repeats x 34min
The pacing standards are 600m at zone 4 effort above lactate threshold followed by 600m at recovery pace 3min slower.
*Your 600m recovery pace should be 3min slower than your 600m fast pace.
Example 1: 600m at 5:00min/mile pace followed by 8:00min/mile pace
Example 2: 600m at 7:00min/mile pace followed by 10:00min/mile pace
Example 3: 600m at 8:30min/mile pace followed by 11:30min/mile pace
*This week we’re progressing up to 600m fartlek distance after being at 300/400/500m the last 7 weeks.
*Same rules apply, if you’re unable to hit the recovery 600m within the 3min slower pace range, you need to slow down your 600m fast effort.  Don’t take it easy though.  I want the 600m fast pace to be as fast as possible as long as you’re able to stay within 3min slower pace on the recovery 600’s.   Stay consistent my friend!

Phase 3:
Burpee broad jump x 3 – going for max effort on the jump distance every rep – Exercise Demo
Back bear crawl back to starting position for first burpee broad jump rep.
This completes 1 round.
Continue repeating for a total of 15 rounds.

Immediately transition to next section of phase 3:
One arm dumbbell, sandbag, or kettlebell snatch x 10 (5 each side) – Exercise Demo
Start timer
Static bar hang until forced to drop or until you reach 60sec.
Stop time the moment you drop
This completes 1 round.
Continue repeating until you have completed a total of 6min of bar hang time.
*A perfect score for this section would be completing it in 6 rounds.