Yancy Camp Workout 876

Promise me you’ll watch this Yancy’s Daily Dose of Awesome workout video.  My country and this world of ours needs this message.
Much love – Coach Yancy

Yancy’s Daily Dose of Awesome – 92

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 (it may seem subtle but this 10sec jump compared to last week will pack a big punch – let’s get it in)
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 40sec at appx 800m (.5 mile) race pace
Turn around and run back to the start line at an easy recovery effort pace that will allow you to maintain your 40sec at 800m pace for as many rounds as possible.
Continue repeating this process for a total of 28min
*Don’t cheat the recovery. Turn around and begin the recovery run the moment you finish the 40sec run. If your 40sec 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 28min 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 scaling back this week):
Farmer’s carry weighted step-up until you grip forces you to drop the weight (if you’re able to get more than 20 reps in, the weight is too light).
Bar hand position change for max reps until forced to drop (start this the moment you’re forced to drop the farmer’s step-up weight)
Rest x 1 min
This completes 1 round.
Continue repeating for a total of 6 rounds.