Yancy Camp Workout 839

Below is your Yancy’s Daily Dose of Awesome Workout.  For any of our Yancy Camp members who haven’t opted in to the free program (for active Yancy Camp members), simply text YANCYCAMP to 41259  and save 41259 in your phone at Coach Yancy.

Yancy’s Daily Dose of Awesome – 50

*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
*Always start phase 2 the moment you finish your running warm-up. Don’t let your HR fully recover.

Phase 2 (we progress to 1000m this week and this will wrap up our fartlek progression series):
1000m fartlek repeats x 34min
The pacing standards are 1000m at zone 4 effort above lactate threshold followed by 1000m at recovery pace that’s 3min per 1600m/mile pace slower.
Example 1: 1000m at 5:00min mile/1600m pace followed by 1000m at 8:00min mile/1600m pace
Example 2: 1000m at 7:00min mile/1600m pace followed by 1000m at 10:00min mile/1600m pace
Example 3: 1000m at 8:30min/1600m or mile pace followed by 1000m 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 4. 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 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:
Dead lift (kettlebells or hex bar x 5 to farmer’s carry x appx 5m – continue repeating but drop dead lift reps down to 4/3/2/1 reps for final 4 rounds (we’re going heavy. I want the 1st set of 5 reps to be tough!
Farmer’s carry for max distance with a 5 drop allowance.
The goal is to complete as much distance as possible before dropping each round.
For each drop you get 1min rest but you must complete 10 burpees during the 1min recovery period.
*Recommended weight – men 50lb each hand & women 35lb each hand
Finish with same 5 rounds of dead lift to farmer’s carry that started phase 3. Enjoy!