Yancy Camp Workout 812

Below you’ll find the first 5 Yancy’s Daily Dose of Awesome workout videos.  Some of you live overseas and can’t participate in my text messaging service.  This new program is free to all active members and I want to make sure everyone has access to the videos.  I’ll start adding them to our weekly workouts as they are launched so you can add them in as bonus or allow your family members to get them in.   Much love – Yancy

Yancy’s Daily Dose of Awesome – 5

Yancy’s Daily Dose of Awesome – 4

Yancy’s Daily Dose Awesome – 3

Yancy’s Daily Dose of Awesome 2

Yancy’s Daily Dose of Awesome 1

*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 4min – Instructional Demo
Finish warm-up with barefoot C pace run x 3min

Phase 2:
700m fartlek repeats x 34min
The pacing standards are 700m at zone 4 effort above lactate threshold followed by 700m at recovery pace that’s 3min per 1600m/mile pace slower.
Example 1: 700m at 5:00min/1600m or mile pace followed by 8:00min/1600m or mile pace
Example 2: 700m at 7:00min/1600m or mile pace followed by 10:00min/1600m or mile pace
Example 3: 700m at 8:30min/1600m or mile pace followed by 11:30min/1600m or mile pace
*This week we’re progressing up to 700m fartlek distance after being at 300/400/500/600m the last 8 weeks.
*Same rules apply, if you’re unable to hit the recovery 700m within the 3min slower pace range, you need to slow down your 700m fast effort.  Don’t take it easy though.  I want the 700m fast pace to be as fast as possible as long as you’re able to stay within 3min slower pace on the recovery 700’s.   Stay consistent my friend!

Phase 3:
Burpee broad jump x 4 – going for max effort on the jump distance every rep – Exercise Demo
Back bear crawl back to starting position for first burpee broad jump rep.
This completes 1 round.
Continue repeating for a total of 15 rounds.

Immediately transition to next section of phase 3:
One arm dumbbell, sandbag, or kettlebell snatch x 12 (6 each side) – Exercise Demo
Farmer’s carry x 60sec (recommended weight – 50lb each hand for men & 35lb each hand for women)
Immediately follow the farmer’s carry w/pull-up x 5
This completes 1 round.
Continue repeating for a total of 5 rounds.