Yancy Camp Workout 866

Our 4 month training program has begun!  For our veteran clients, you’re not going to notice any signficant change over the next 4 months (other than some new PR’s :-),  but we are all going to participate in the pre & post testing program.  The link is where you’ll load your results for the 5 tests we’re doing.  At the end of 4 months (mid March), we’ll test again.  If it’s also a test that’s in your Yancy Camp online training and testing program also (For example: 15% incline x 15min for max distance), make sure you also update your results in your testing log (found in “resources”) if you beat your old mark.

Yancy’s 4 month training program test log

Here’s detailed instructions on the 5 tests:
1) 15% x 15min on a treadmill for max distance – cover as much distance as possible (in miles) in 15 minutes with treadmill at 15% incline.
2) 10/100 Pull-up/Hang Challenge – Start timer, complete 1 pull-up, static hang until timer reaches 10sec (this completes 1 rep), complete 2nd pull-up, static hang until timer reaches 20sec (this completes 2nd rep), continue repeating this process until forced to drop from bar.   You score is how many total reps you complete.  I call this challenge 10/100 because I consider 10 reps the “gold standard” which means you completes 10 pull-ups and were on the bar for 100sec.
3) 1 Mile Run – Run 1 mile for time. You can use a 400m track (4 laps) or a treadmill and make sure however you test now is how you’ll be able to test in March.
4) Hand Position Change for max reps – This test starts with you hanging from a horizontal bar with the palms of your hands facing forward. Remove one hand from the bar and place is back on the bar facing backward (the hand rotates 180 degrees) – this completes 1 rep. Do the same with the other hand (this completes 2nd rep). Remove the hand you started with and place it on the bar facing forward (this completes 3rd rep). Remove the other hand and place it on the bar facing forward (this completes 4th rep). Continue repeating this process for as many reps as possible until forced to drop.  Your score is the total number of reps you complete.
5) 54/270 Challenge – You’ll need 27 rep counting objects for this test (27 coins, small rocks, etc) and a 100yd (91.4 meters) flat running surface (turf or grass field). Run 100yd, complete 5 burpees, run 100yd (back to where you started from), complete 5 burpees, move one of your rep counters to a “completed rep pile”. Continue repeating this process until you have moved all 27 rep counters to the completed pile. At this point you will have completed 54 100yd runs & 270 burpee reps (54/270).

Yancy’s Daily Dose of Awesome – 66

*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 25min at zone 2 comfortable effort  – don’t rest and let your HR recover – start this run the moment you finish your 16th rep.)  If you have a tire drag system, I’d like for the first 15min to be a zone 2 tire drag.

Phase 3:
One leg burpee to pull-up Exercise Demo
Continue repeating for a total of 3min for max reps.

Transition to an 10min EMOM (Every Minute On The Minute)
Start timer
Weighted burpee x 8 – rest until timer hits 1min mark – Exercise Demo
Weighted burpee x 8 – rest until timer hits 2min mark
Continue repeating for a tota of 10 rounds.
*The goal with this workout is to complete the 8 reps as fast as possible (zone 5 – let’s knock em out)
*If your rest period drops below 20sec, drop your rep count down to 6.