Yancy Camp Workout 904
Yancy’s Daily Dose of Awesome – 122 (what would you do)
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)
Single leg burpee x 10 – Exercise Demo
Pull-up x 1 to hand position change x 8 to shoulder taps x 4 to hip slaps x 2 to pull-up x 1
Run x 800m slightly faster than your 5k race pace
Run x 400m at zone 2 easy effort (nice and easy)
*This completes 1 round.
*Continue repeating for a total of 34min
*We’re dropping down from 1200m (last week) to 800m this week. You should feel fast and accomplished with the drop in distance.
*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 1200m pace today, it’s going to be an uncomfortable but sustainable pace for 1200m. You’re not getting crushed but you’re happy when it’s over each round.
Finish w/6min run, incline treadmill, or tire drag at easy zone 2 effort.
Phase 3:
Cold water grip strength training
Dip your hands in an ice cold bucket of water for 10sec
Bar hand position change x 24
Rest x 20sec
This completes 1 round.
Continue repeating for a total of 8 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 for pull-up, hand position change, shoulder taps, & hip slaps – Exercise Demo
