Yancy Camp Workout 821

Below you’ll find Yancy’s Daily Dose of Awesome workout videos 16 & 17.  Some of you live overseas and can’t participate in my text messaging service so that’s why I’ll always post them here as well in my daily text messaging service.  *For all active members who live in the United States, simply message YANCYCAMP to 41259 and save 41259 in your phone at Coach Yancy to opt-in to 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.  *Your pre-workout mental conditioning videos aren’t going away.  I work them in to the Daily Dose workouts.   Much love – Yancy

Yancy’s Daily Dose of Awesome – 21

Yancy’s Daily Dose of Awesome – 22

*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 (we are starting over with our fartlek progression):
300m fartlek repeats x 32min
The pacing standards are 3000m at zone 4 effort above lactate threshold followed by 300m at recovery pace that’s 3min per 1600m/mile pace slower.
Example 1: 300m at 5:00min/1600m or mile pace followed by 8:00min/1600m or mile pace
Example 2: 300m at 7:00min/1600m or mile pace followed by 10:00min/1600m or mile pace
Example 3: 300m at 8:30min/1600m or mile pace followed by 11:30min/1600m or mile pace
*We had a lot of success with the appx 10 week fartlek progression and we’re leaning in on it again.  Hopefully you took good training notes from the previous progression.  I’m confident you’ll be happy with you new numbers this time around.
*Same rules apply, if you’re unable to hit the recovery 3000m within the 3min slower pace range, you need to slow down your 3000m fast effort.  Don’t take it easy though.  I want the 300m fast pace to be as fast as possible as long as you’re able to stay within 3min slower pace on the recovery 300’s.   Stay consistent my friend!

Phase 3:
Farmer’s carry x 1200m/.75 mile
The goal is to complete the distance as fast as possible.
If you drop the weight, you must keep the timer rolling
*Recommended weight – men 50lb each hand & women 35lb each hand