Yancy Camp Workout 827

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.

Yancy’s Daily Dose of Awesome – 29

Yancy’s Daily Dose of Awesome – 30

*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):
500m fartlek repeats x 32min
The pacing standards are 500m at zone 4 effort above lactate threshold followed by 500m at recovery pace that’s 3min per 1600m/mile pace slower.
Example 1: 500m at 5:00min mile/1600m pace followed by 500m at 8:00min mile/1600m pace
Example 2: 500m at 7:00min mile/1600m pace followed by 500m at 10:00min mile/1600m pace
Example 3: 500m at 8:30min/1600m or mile pace followed by 500m at 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 3. 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 500m within the 3min slower pace range, you need to slow down your 500m fast effort.  Don’t take it easy though.  I want the 500m fast pace to be as fast as possible as long as you’re able to stay within 3min slower pace on the recovery 500’s.   Stay consistent my friend!

Phase 3 (same as last week and the goal is to cover more distance this week):
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