Yancy Camp Workout 858

Our 4 month training program has begun!  For our veteran clients, you’re not going to notice any signficant change over the next 4 months (other than some new PR’s :-),  but we are all going to participate in the pre & post testing program.  The link is where you’ll load your results for the 5 tests we’re doing.  At the end of 4 months (mid March), we’ll test again.  If it’s also a test that’s in your Yancy Camp online training and testing program also (For example: 15% incline x 15min for max distance), make sure you also update your results in your testing log (found in “resources”) if you beat your old mark.

Test log (Click here to log results)

Here’s detailed instructions on the 5 tests:
1) 15% x 15min on a treadmill for max distance – cover as much distance as possible (in miles) in 15 minutes with treadmill at 15% incline.
2) 10/100 Pull-up/Hang Challenge – Start timer, complete 1 pull-up, static hang until timer reaches 10sec (this completes 1 rep), complete 2nd pull-up, static hang until timer reaches 20sec (this completes 2nd rep), continue repeating this process until forced to drop from bar.   You score is how many total reps you complete.  I call this challenge 10/100 because I consider 10 reps the “gold standard” which means you completes 10 pull-ups and were on the bar for 100sec.
3) 1 Mile Run – Run 1 mile for time. You can use a 400m track (4 laps) or a treadmill and make sure however you test now is how you’ll be able to test in March.
4) Hand Position Change for max reps – This test starts with you hanging from a horizontal bar with the palms of your hands facing forward. Remove one hand from the bar and place is back on the bar facing backward (the hand rotates 180 degrees) – this completes 1 rep. Do the same with the other hand (this completes 2nd rep). Remove the hand you started with and place it on the bar facing forward (this completes 3rd rep). Remove the other hand and place it on the bar facing forward (this completes 4th rep). Continue repeating this process for as many reps as possible until forced to drop.  Your score is the total number of reps you complete.
5) 54/270 Challenge – You’ll need 27 rep counting objects for this test (27 coins, small rocks, etc) and a 100yd (91.4 meters) flat running surface (turf or grass field). Run 100yd, complete 5 burpees, run 100yd (back to where you started from), complete 5 burpees, move one of your rep counters to a “completed rep pile”. Continue repeating this process until you have moved all 27 rep counters to the completed pile. At this point you will have completed 54 100yd runs & 270 burpee reps (54/270).

Yancy’s Daily Dose of Awesome – 72

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

Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
Same as last week, we’re compromising the body then moving in to the run. This put us in similar situations that our bodies go through out on course in an obstacle race.  Enjoy!
Weighted step-ups x 20 w/dumbbell farmer’s carry hold during the step-up reps (8 each leg)
Pull-up x 1 to hand position change x 8 to to shoulder taps x 4 pull-up x 1 to static hang until forced to drop
Run x 5min at zone 3 effort (comfortable)
This completes 1 round.
Continue repeating for a total of 6 rounds.
Finish w/15min run at zone 2 effort (start this 15min run immediately after finishing the 6 rounds & it should be slightly slower than the 5min runs in the 6 rounds – focus on clean running mechanics). *If you have access to a treadmill, I want the entire 15min run to be at 15% incline – you may be brisk walking at this incline and this is 100% okay.

Phase 3:
Burpee broad jump x 1min for max reps
Rope or towel asst pull-ups x 30sec for max reps – Exercise Demo
This completes 1 round.
Continue repeating but drop burpee broad jump down to 50/40/30/20/10sec for remaining 5 rounds.