Yancy Camp Workout 864

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 (no change to phase 2 this week but I has cranked up phase 3.  Keep good notes for these workouts and let me know this week’s 400m average is compared to last week.)
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 400m as possible.  You can also complete it on a treadmill if that’s your only option.
Run 400m
Rest x 60sec
Continue repeating for a total of 400m x 8 (3200m/2 miles)
*Don’t cheat the recovery. Always start immediately after 60sec rest period.
*Your score for this workout is your average 400m time once all 8 are completed (add all 8 times together and divide by 8 for your average)
*The moment you complete the 400m x 8 workout, run an additional 24min at zone 2 comfortable effort  – don’t rest and let your HR recover – start this run the moment you finish your 400m runs).

Phase 3:
Farmer’s carry weighted step-up x 14 (7 each leg w/dumbbell or kettlebell in each hand)
Farmer’s carry walking lunge x 14 (7 each leg w/dumbbell or kettlebell in each hand)
Farmer’s carry x 10sec
Pull-up x 1 to hand position change x 12 to pull-up x 1
Tie all this together as tight as possible (little to no rest)
Rest x 30sec
This completes 1 round.
Continue repeating dropping reps down step-up & lunge reps down to 12/10/8/6/4/2 for remaining 6 rounds.