Yancy Camp Workout 897

Yancy’s Daily Dose of Awesome – 115 (move the big rocks first)

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 (small progression again this week):
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 40sec.
Run up the hill x 40sec at 1600m/mile race effort
Turn around and run down the hill at an easy zone 2 recovery effort (make sure it’s an easy effort)
Once you reach the bottom, complete 5 ground to overhead reps
*This week every third run we’re going to be carrying weight (bucket, sandbag, RAM, weight plate, stone/rock, etc)
*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 34min
*If possible, stage enough weight implements at the bottom of the hill so you don’t have to carry them back down after each uphill carry.

Indoors:
Treadmill at 10% incline x 40sec at 1600m/mile race effort
Drop effort (treadmill speed) down to zone 2 x 80sec
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 34min.
*This week every third run we’re going to be carrying weight (bucket, sandbag, RAM, weight plate, stone/rock, etc)
*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 40sec effort speed. These few seconds don’t count toward your 40sec effort. Once you get to pace, this is when your 40sec counter starts.
*I want you completing your 5 reps in 20sec or less (we’re pressing the pace during these 5 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 40sec pace and begin the next round.

*Keep in mind that you’re going uphill so your 40sec effort won’t be the same pace/speed as what your flat 1600m/mile race pace would be 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 again this week):
Farmer’s carry weighted step-ups x 20 (10 each leg)
*Choose a weight that’s challenging but allows you to complete each round without having to drop and rest.
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.