Yancy Camp Workout 482
Keep signing up and keep showing up! Yesterday I was reminded how much I love human interaction. As I said in my Instagram post, it’s so important to stay engaged. I realized how much I miss racing. I’m slowing down some and the obstacles hit hard these days but it’s all still so much fun. I laughed at myself mid race yesterday as I climbed over the 8′ wall. The moment my feet hit the ground, I felt my HR spike like it had never before after conquering an obstacle that used to feel like a little speed bump in the road. I was reminded that I’m definitely getting older but my reaction was to smile and remind myself how epic the entire situation was. I loved life so much in that moment. I need and love human interaction. It feeds my mind and body. It’s therapy for sure. The community is greater than the race. Sports will always be one of the greatest unifiers. Most find their comfort zone with wanting to lift others up and support their efforts in a world where many want to tear people down. Here’s to 12,000 doing life together at a sporting event that can turn us inside out and make us smile at the same time. Stay engaged and active my friends. Much love – Yancy
*Happy Father’s Day to all you great dads out there!
Workout 482
Phase 1:
10min warm-up run at low end aerobic effort
Phase 2:
Run 400m at mile race pace effort
Run 400m at low end aerobic effort
This completes 1 round.
Continue repeating for a total of 8 rounds.
*Take note of your pace during the 400m runs at mile race pace effort.
*This is last weeks 480 workout without the 14 reps in before each 400m run at mile race pace effort. Take note of your pace during the 400m runs at mile race pace effort. We want to find what type of drop off in pace we see without the strength training reps vs the drop off with the reps.
*You can also duplicate this indoors on the treadmill at 0% incline (go for 400m) or at incline (go for time if using incline – 1.5min race effort & 2.5min low end aerobic effort).
Phase 3:
20min run at aerobic effort
*Flat or incline on the treadmill or out on the trail/road/track for Phase 3.
Phase 4:
Dead lift x 10
Push-ups x 20
Burpee to broad jump x 10
Heavy weighted step-ups x 20
Pull-ups x 10 – bar hang until forced to drop after last rep (not to exceed 1min)
Continue repeating but drop reps down to 9/18/9/18/9, 8/16/8/16/8, 7/14/7/14/7, 6/12/6/12/6, & 5/10/5/10/5
*If possible, tie all the rounds together without rest.
*For the dead lift, you can use a olympic bar, hex bar, two dumbbells, or two kettlebells.
