Yancy Camp Workout 824

This is a unique mental conditioning video my friends.  Today wrapped up a 10 day road trip with Spartan and I got to hang with some of my favorite people on the planet.  We celebrated life together and it doesn’t get much better than that.  Please take the time to watch this video.

Strong Friendships

*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 (we are starting over with our fartlek progression):
400m fartlek repeats x 32min
The pacing standards are 400m at zone 4 effort above lactate threshold followed by 400m at recovery pace that’s 3min per 1600m/mile pace slower.
Example 1: 400m at 5:00min mile/1600m pace followed by 8:00min mile/1600m pace
Example 2: 400m at 7:00min mile/1600m pace followed by 10:00min mile/1600m pace
Example 3: 400m at 8:30min/1600m or mile pace followed by 11:30min mile/1600m pace
*We had a lot of success with the appx 10 week fartlek progression and we’re leaning in on it again.   This is round 2. Hopefully you took good training notes from the previous progression.  I’m confident you’ll be happy with you new numbers this time around.
*Same rules apply, if you’re unable to hit the recovery 400m within the 3min slower pace range, you need to slow down your 300m fast effort.  Don’t take it easy though.  I want the 400m fast pace to be as fast as possible as long as you’re able to stay within 3min slower pace on the recovery 400’s.   Stay consistent my friend!

Phase 3:
Farmer’s carry for max distance with a 5 drop allowance
The goal is to complete as much distance as possible before you’re forced to drop for the 6th time.
For each drop you get 1min rest.
*Recommended weight – men 50lb each hand & women 35lb each hand