Yancy Camp Workout 873
This Yancy’s Daily Dose focuses in on a subject that has been bothering me lately. Partly because of COVID, we’ve seen a big drop off in team participation numbers at the MS & HS level and I know this is going to have a negative affect on our youth. Having our kids participate in team sports is so dang important my friends. I like to call it – the greatest internship they’ll ever have. Much love – Coach Yancy
Yancy’s Daily Dose of Awesome – 32
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 week we’re cranking things back to a much shorter distance while keeping big focus on speed endurance)
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 x 30sec at appx 800m (.5 mile) race pace
Turn around and run back to the start line at a recovery effort pace that will allow you to maintain your 30sec at 800m pace for as many rounds as possible.
Continue repeating this process for a total of 25min
*Don’t cheat the recovery. Turn around and begin the recovery run the moment you finish the 30sec run. If your 30sec pace stops to drop slower than your appx 800m race pace, you need to slow down during the recovery run.
*To track this workout (we’ll be coming back to it), you’ll simply log your average mile or kilometer pace run pace for the entire 25min workout.
*Use this link (http://www.fasterrunning.com/calculator) to calculate what your appx 800m race pace should be. If you know your mile/1600m race time or some other distance, you can plug it in and it’ll give you what your appx 800m race time would be. For example, my mile/1600m race time right now is appx 5:00 and using this calculator I should be able to run a 2:16 800m so my 30sec run pace would be 4:32 mile pace. I hope that makes sense. If not, please feel free to give me a call at 512.423.3486 and I’ll help explain. Much love – Coach Yancy
Phase 3 (we’re keeping phase 3 the same this week – as you know, it hits HARD):
5 exercise Ladder x 9 rounds
Farmer’s carry weighted step-up
Pull-up (assisted pull-up if necessary)
Hand position change (complete immediately after finishing final pull-up)
Farmer’s carry lunge
One arm snatch – Exercise Demo
Round 1 – 4 reps
Round 2 – 6 reps
Round 3 – 8 reps
Round 4 – 10 reps
Round 5 – 12 reps
Round 6 – 10 reps
Round 7 – 8 reps
Round 8 – 6 reps
Round 9 – 4 reps
*For step-up & lunge each leg counts as a rep
*Total reps – 340 (68 each exercise)
*Choose a farmer’s carry & step-up weight that allows you to complete all reps unbroken.
