Yancy Camp Workout 895

Yancy’s Daily Dose of Awesome – 112 (graciously coaching your profession)

Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 4min – Instructional Demo
If & when possible, I want you doing your running warm-up barefoot

Phase 2:
Weighted lunge x 20 (10 each leg)
Split squat jump x 10(5 each leg) – Exercise Demo
Run x 800m slightly faster than your 5k race pace
Run x 400m at zone 2 easy effort
*This completes 1 round.
*Continue repeating for a total of 33min
*Continue repeating for a total of 33min
*If you’re unsure of your 5k race pace, know that 5k race pace is going to be hovering right around your lactate threshold. If we’re going slightly faster for our 800m pace today, it’s going to be an uncomfortable but sustainable pace for 800m.  You’re not getting crushed but you’re happy when it’s over each round.

Finish w/7min run at easy zone 2 effort.

Phase 3:
Cold water grip strength training
Dip your hands in an ice cold bucket of water for 10sec
Pull-up x 1 to bar hand position change x 16 to shoulder taps x 4 to pull-up x 1
Rest x 30sec
This completes 1 round.
Continue repeating for a total of 10 rounds.
*If you’re at a gym and you don’t have access to cold water for each round, just use a wet towel to wet your hands before getting on the bar each round.
*Use a strength band for assistance if needed.