Yancy Camp Workout 791

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

Spartan is back & DEKAFIT is rolling

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

Phase 1:
Warm-up x 2 rounds – Warm-Up Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with barefoot C pace run x 3min

Phase 2 (how did last week going by time compare to previous weeks when we went by rounds??):
300m fartlek repeats x 34min
The pacing standards are 300m hard followed by 300m easy using the following guidelines.
This week we’re going to add split squat jump x 10 at the appx 150m mark during the 300m easy run.
Your 3min easy pace will be as close as possible to 3min slower than your 3min hard pace.
Example 1: 300m at 5:00min/mile pace followed by 8min/mile pace
Example 2: 300m at 7:00min/mile pace followed by 10:00min/mile pace
Example 3: 300m at 8:30min/mile pace followed by 11:30min/mile pace
*If you’re unable to hit the recovery 300m within the 3min slower pace range, you need to slow down your 300m hard effort pace.
*We’re sticking with a progression of this workout for awhile.  Tracking your progression is important.  We should start seeing both paces starting to improve as we progress.

Phase 3:
The moment you finish phase 2, tire pull, 10% incline, or run x 8min at zone 2 effort.
*If you’re going with tire pull or run, I want you completing 8 walking lunges (4 each leg) af the end of each minute of running
*Tire pull is preferred if you have access. Check out YancyCamp.com if you’d like to purchase a very effective and inexpensive tire pull system.

Phase 4:
One arm dumbbell, sandbell, or kettlebell snatch x 14 as fast as possible (7 each arm – alternating each rep) Exercise Demo
Pull-up x 1 to shoulder taps x 2 hand position change x 12 to static hang until forced to drop
This completes 1 round.
Continue repeating but drop one arm snatch reps down to 12/10/8/6/4  for remaining 5 rounds.
*If you don’t have access to a bar, complete the bar work listed above using a towel or rope drapped over a horizontal surface – drop out the shoulder taps & hand position changes reps.

Bonus :

DEKA 270 #25 Stone Challenge
Click here to watch me describing the challenge
Rules:
*Weight implement must weigh 25lb or more.
Ground to overhead x 20
*Weight must touch be ground and be fully pressed above head each rep.
Sit-up w/press x 20
*Weight must touch the ground behind the head each rep. A full press must be completed with the torso at or greater than 45 degree angle from the ground.
Skaters x 20
*Distance must be 3 feet. Both feet must cross the tape line every rep.
This completes 1 round.
Continue repeating dropping reps down to 18/16/14/12/10 for remaining 5 rounds (270 total reps).

*We have a public scoreboard for this one that you’ll find in the Challenges/Misc dropdown on the YancyCamp.com website.  Log your score and get your family/friends to try this one and get a healthy competition going.