Yancy Camp Workout 797

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

James Harrison, grit, competitive drive, and believing in yourself

*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:
400m fartlek repeats x 30min
The pacing standards are 400m at appx 1 mile race pace followed by 400m easy zone 2 effort.
Your 400m easy pace should be appx 3min slower than your 400m fast pace.
Example 1: 400m at 5:00min/mile pace followed by 8min/mile pace
Example 2: 400m at 7:00min/mile pace followed by 10:00min/mile pace
Example 3: 400m at 8:30min/mile pace followed by 11:30min/mile pace
*If you’re unable to hit the recovery 400m within the 3min slower pace range, you need to slow down your 400m hard effort pace.
*We’ve been at 300m fartlek distance for over a month so make sure you track your pacing for this new 400m fartlek distance and I’d like to hear from you about how your body responds and if you’re able to maintain the same or better pacing that you held in the 300m distance.

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) at 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:
Weighted step-up x 20 (10 each leg – go heavy!) – Exercise Demo
Single leg burpee to rope or towel assisted pull-up x 20 (reaching up as high as possible during each pull-up) –  Exercise Demo  & Exercise Demo
This completes 1 round.
Continue repeating but drop rep count down to 18/16/14/12/10 for remaining 5 rounds.

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.