Yancy Camp Workout 818

Below you’ll find Yancy’s Daily Dose of Awesome workout videos 16 & 17.  Some of you live overseas and can’t participate in my text messaging service so that’s why I’ll always post them here as well in my daily text messaging service.  *For all active members who live in the United States, simply message YANCYCAMP to 41259 and save 41259 in your phone at Coach Yancy to opt-in to my text messaging service.  This new program is free to all active members and I want to make sure everyone has access to the videos.  I’ll start adding them to our weekly workouts as they are launched so you can add them in as bonus or allow your family members to get them in.  *Your pre-workout mental conditioning videos aren’t going away.  I work them in to the Daily Dose workouts.   Much love – Yancy

Yancy’s Daily Dose of Awesome – 16

Yancy’s Daily Dose of Awesome – 17

*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 (this is the last week of our fartlek progression – enjoy!):
1000m fartlek repeats x 40min
The pacing standards are 1000m at zone 4 effort above lactate threshold followed by 100m at recovery pace that’s 3min per 1600m/mile pace slower.
Example 1: 1000m at 5:00min/1600m or mile pace followed by 8:00min/1600m or mile pace
Example 2: 1000m at 7:00min/1600m or mile pace followed by 10:00min/1600m or mile pace
Example 3: 1000m at 8:30min/1600m or mile pace followed by 11:30min/1600m or mile pace
*This week we’re progressing up to 1000m fartlek distance after being at 300/400/500/600/700/800m the last 10 weeks.
*Same rules apply, if you’re unable to hit the recovery 1000m within the 3min slower pace range, you need to slow down your 1000m fast effort.  Don’t take it easy though.  I want the 1000m fast pace to be as fast as possible as long as you’re able to stay within 3min slower pace on the recovery 1000’s.   Stay consistent my friend!

Phase 3:
Burpee broad jump x 6 – 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:
Farmer’s carry x 1000m/.62 mile
The goal is to complete the distance as fast as possible.
*Recommended weight – men 50lb each hand & women 35lb each hand