Yancy Camp Workout 888
Yancy’s Daily Dose of Awesome – 106 (service media)
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 (we’re progressing the 800m pace duration – it’s going to hurt a little my friend)
This workout is best performed on a 400m track but can be completed on a flat grass field or on the road. You can also complete it on a treadmill if that’s your only option.
Run x 40sec at appx 800m (1/2 mile) race pace
If using a 400m track, flat grass field, or the road, turn around and run or walk back to the start line at an easy recovery effort pace that will allow you to maintain your 40sec 800m pace for as many rounds as possible.
Continue repeating this process for a total of 32min
*Don’t cheat the recovery. Turn around and begin the recovery run the moment you finish the 30sec 800m pace run. If your 30sec pace starts to drop slower than your appx 800m race pace, you need to slow down during the recovery run (even if the recovery run turns in to a brisk walk pace, that’s fine!
*To track this workout, you’ll simply log your average mile or kilometer pace run pace for the entire 32min workout.
*These type workouts are great for helping you understand pacing and feeling your progress. You’ll start to find yourself looking back at previous workouts and saying, “wow, not only has my race pace improved, my recovery pace has improved also). It’s a beautiful thing when you start to see stuff like this happening because of your consistent work. Much love – Coach Yancy
*Always feel free to give me a call at 512.423.3486 if you ever have any questions. I’ll help walk you through any and all questions you have.
Phase 3:
Start timer
Thurster x 20 – Exercise Demo
Pull-up or asst pull-up x 10
This completes 1 round.
Continue repeating but drop reps down to 18/9, 16/8, 14/7, 12/6, 10/5 for remaining 5 rounds.
Stop timer (take note of time on the timer)
Rest x 1min
2nd portion of phase 3:
Start timer
Static bar hang until forced to drop
Stop timer
Continue repeating this process until you have completed a total of 5min of static bar hang.
Example – if you finished up the first portion of phase 3 in 6:27, you’ll finish the 2nd portion of phase 3 once you reach 11:27 on your timer.
*Recommended weight for thrusters (50lb men & 35lb women) – scale down weight if necessary
