Yancy Camp Workout 687

Below you’ll find your mental conditioning pre-workout video.   Much love – Yancy

Managing your big rocks

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 5min – Instructional Demo
*After every ABCD rep, I want you completing 14 one legged hops on each leg (land and pop off the ground from your forefoot)
Finish warm-up with C pace run x 3min

Phase 2:
This is a test that some of you veterans will remember. I programmed it several years ago. Make sure you keep track of your score because we’ll be doing this one several times through the off-season.

This is a 4000m time trial test – you’re hitting each run in race mode!
Start timer
Run 1600m/mile – rest x 60sec
Run 1200m/.75 mile – rest x 60sec
Run 800m/.50 mile – rest x 60sec
Run 400m/.25 mile
Stop Timer
Subtract 3 minutes from the total time
*After subtracting 3 minutes, you have the total time it took you to run this 4 piece test (4000m)

There are 7 levels to generate a score from.
10min 1600m/mile pace – total time to complete 4000m is 25:00min
9min 1600m/mile pace – total time to complete 4000m is 22:30min
8min 1600m/mile pace – total time to complete 4000m is 20:00min
7min 1600m/mile pace – total time to complete 4000m is 17:30min
6min 1600m/mile pace – total time to complete 4000m is 15:00min
5min 1600m/mile pace – total time to complete 4000m is 12:30min
4min 1600m/mile pace – total time to complete 4000m is 10:00min

Your score is two parts. For the first part, take your total time and see what level you’re in.

Example 1 – if your total time to complete was 17:47, you fall in the 7min (7 is the first portion of your score) level because you’re in between 17:30 & 20:00min. The second part of your score is how many seconds you’re above the starting point of the level. In this case you are 17sec above the start of level 7 (17:30) so your score is 7+17

Example 2 – if your total time to complete was 24:13 you’ll fall in the 9min (9 is the first portion of your score) level because you’re in between 22:30 & 25:00min. The second part of your score is 103 (you’re 103 seconds above 22:30). Your score is 9+103

*If anyone goes negative in level 4min, we’ll look forward to watching you in the Olympics 🙂
*A 400m track is required if you want an official mark for the scoreboard. If using a treadmill, you’ll have to touch the belt with a foot several time during the 60sec rest period when you have your feet off to the side because most treadmills will shutdown if they don’t sense activity.

Phase 3:
Farmer’s walk x .5 mile/800m (recommended weight – men 50lb each hand & women 35lb each hand)
Finger extension work – using the Yancy Camp X-Trainer (or something similar) or a rice bucket
Descending rep ladder 20/18/16/14/12/10 each hand
*You can find the X & F Trainers in the YC Store