Yancy Camp Workout 867

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
*Always start phase 2 the moment you finish your running warm-up. Don’t let your HR fully recover.

Phase 2 (we’re bumping up to 10 rounds this week)
This workout is best performed on a 400m track but can be completed on a flat grass field or on the road as long as you can measure off a distance as close to 400m as possible.  You can also complete it on a treadmill if that’s your only option.
Run 400m
Rest x 60sec
Continue repeating for a total of 400m x 10 (4000m/2.5 miles)
*Don’t cheat the recovery. Always start immediately after 60sec rest period.
*Your score for this workout is your average 400m time once all 10 are completed (add all 10 times together and divide by 8 for your average)
*The moment you complete the 400m x 10 workout, run an additional 20min at zone 2 comfortable effort  – don’t rest and let your HR recover – start this run the moment you finish your 400m runs – but I want it to be a super easy effort!).

Phase 3:
5 exercise Ladder x 9 rounds
Farmer’s carry weighted step-up
Pull-up (assisted pull-up if necessary)
Thruster
Farmer’s carry lunge
One arm snatch – Exercise Demo
Round 1 – 4 reps
Round 2 – 6 reps
Round 3 – 8 reps
Round 4 – 10 reps
Round 5 – 12 reps
Round 6 – 10 reps
Round 7 – 8 reps
Round 8 – 6 reps
Round 9 – 4 reps
*For step-up & lunge each leg counts as a rep
*Total reps – 340 (68 each exercise)