Yancy Camp Workout 851

I’m throwing it back to a video I shot in the backyard with a great friend of mine from Australia.  Enjoy the video and the mental conditioning message.  Much love – Yancy

Yancy’s Daily Dose of Awesome – 63

*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
This workout is best performed on a 400m track but can be completed on a flat grass field or on the road as long as you can measure off a distance as close to 200m as possible.
Start timer
Run 200m
Rest until timer reaches 1min
Run 2nd 200m
Rest until timer reaches 2min
Continue repeating this process for a total of 16 reps (16 minutes).  *If on a track you will have completed 3200m
*If you’re unable to complete each 200m with 20+ seconds of rest, I want you shifting this to 200m every 90sec instead of 60sec. If you’re unable to complete the 90sec version without having 20+ seconds of rest, I want you shifting to a 200m every 2 minutes.
*No matter if you’re able to complete this workout with a 200m every 60sec of 90sec or 2min, the goal is to complete the 16 reps with the lowest average 200m time as possible for all 16 reps.
*The moment you complete the 16 200m intervals, run an additional 1600m (at 5k race pace – don’t rest and let your HR recover – start the 1600m run tempo run the moment you finish your 16th rep.)
*5k race pace for the 1600m run should feel similar to last week’s 2400m tempo run but we should be slightly above last weeks pace.
*Finish w/15min tire drag at zone 2 effort. If you don’t have access to a tire drag system, just go with a 15min run at zone 2. Check out YancyCamp.com if you’d like to get your hands on a very inexpensive and effective tire drag system.

Phase 3:
One leg burpee to pull-up Exercise Demo
Continue repeating for a total of 75sec for max reps.
After completing last rep, complete hand position change x 16 to shoulder taps x 6 to hip slaps x 4 to static hang until forced to drop (modify down as necessary)
Rest x 1min
This completes 1 round.
Continue repeating for a total of 6 rounds.