Yancy Camp Workout 891

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:
You’ll have an outdoor or indoor option for this session

Outdoors:
Find a hill (road or trail & somewhere in the 7-15% slope range would be ideal) that is long enough to allow you to run up for 30sec.
Run up the hill x 30sec at 1600m/mile race effort
Turn around and run down the hill at zone 2 recovery effort
Once you reach the bottom, complete 5 ground to overhead reps
*We want to choose a weight that’s challenging. You should be able to knock out the 5 reps without rest but it should feel heavy (stone/rock, RAM, weight plate, sandbag, etc)
*This completes 1 round.
*Continue repeating for a total of 30min

Indoors:
Treadmill at 10% incline x 30sec at 1600m/mile race effort
Drop effort (treadmill speed) down to zone 2 x 60sec
Hop off treadmill and complete 5 ground to overhead reps (follow same weight guidelines I listed above in the outdoor version)
*This completes 1 round.
*Continue repeating for a total of 30min.
*When you get back on the treadmill for the start of each round. you’ll need a few seconds to get the treadmill back up to your 30sec effort speed. These few seconds don’t count toward your 30sec effort. Once you get to pace, this is when your 30sec counter starts.
*I want you completing your 5 reps in 20sec or less. I want you pressing the pace during the ground to overhead reps. 1-2sec to get off the treadmill, 20sec or less to complete your 5 reps, and 1-2 sec to get back on. If you stick with these time rules, your treadmill should still be running at the zone 2 recovery effort speed when you jump back on. You’ll quickly speed it back up to your 30sec pace and begin the next rounds.

*Keep in mind that you’re going uphill so your 30sec effort won’t be the same pace/speed as your flat 1600m/mile race pace but we want the same effort & keep in mind that 1600m/mile race effort is definitely above lactate threshold (not a comfortable effort)

Phase 3 (we’re keeping this the same this week):
Thurster x 20 – Exercise Demo
*Recommended weight for thrusters (50lb men & 35lb women) – scale down weight if necessary
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.
Rest x 1min

2nd portion of phase 3 (start immediately after completing 1min rest at the end of the 1st portion of phase 3)?
Start timer
Static bar hang until forced to drop
Stop timer the moment you drop.
Start 60sec rest timer & log how long you were on the bar for your 1st round.
Once you reach 60sec of rest, stop the timer, reset, start the timer and immediately jump back on the bar, static hang until forced to drop.
Continue repeating this process until you have completed a total of 5 minutes of static bar hang time or until you have completed 10 rounds (whichever comes first).
*Your score is how many rounds it takes you to complete 5min or static bar hang time.