Yancy Camp Workout 591

Shout out to Matty Gregg for providing my motivation for 591’s pre-workout mental conditioning video.  Check out his Matty Gregg & Matty Gregg Runs Facebook Pages and his @mattygreggruns Instagram page to learn more about Matty and his Firefighter Cancer Support Network Fundraiser and his run journey across the country.

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For our recent new-comers, I first launched this workout 24 days ago in workout 581.  If this is your first time seeing this one, buckle up and enjoy!  For everyone who  completed it in 581, let’s see how we’ve improved.  I want you tackling this one with two full days rest or two days of light activity/training.  Make sure you keep track of your HR data (if possible) and your score (total time it takes to complete the workout minus the 8min of rest).  Let’s bookmark this one so you can easily find it in the future.

Phase 1:
Warm-up
ABCD running mechanics x 8min

Phase 2:
Start timer
1000m run
Rest x 2min
Continue repeating this process for a total of 5 rounds (5000m covered – 2min rest between each 1000m run)
Stop timer after you finish your 5th 1000m run.
You score is the total time it takes you to complete the workout minus the 8min of rest.
Just like with any running time trial/test/competition/race, pacing is very important if you want to have your best performance. If you go out and turn yourself inside out during the first 1000m, you’ll never recover and suffer greatly during the last 4. You want to hit these with a strong pace but you need to manage your effort so you can continue coming back and hitting a strong pace for every run. In the perfect world, we would hit even splits (meaning your time would be the same for all 5 runs). You can complete this on a 400m track (recommended) or you can complete it inside on a treadmill. If inside, I want you going with 0% incline.

*Make sure you document your total time to complete all 5 runs. This is your score for this test. Your rest time does not count toward your score. If you have a heart rate monitor, I also want you documenting what your average heart rate was from the entire workout (this will include your rest time.

As I said back in workout 581, it doesn’t matter what OCR distance you’re focused on this year, this is an important one for you.

Phase 3:
Dead lift x 10 (heavy but making sure it’s a weight you’re able to handle with clean form)
One arm dumbbell snatch x 12 (6 each side)
Pull-up (or assisted pull-up x 4 to hand position change x 16 to static hang x 20sec
This completes 1 round.
Continue repeating but drop dead lift & one arm dumbbell snatch reps down to 9/10, 8/8, 7/6, 6/4, 5/2
*Tie everything together without rest. The dead lift and one arm dumbbell snatch are providing strength training while also fatiguing the grip leading in to each round of pull/change/hang.

Phase 4:
15% incline or sustained outdoor ascent x 5min w/heavy carry for max distance.
Finish w/15% incline or sustained outdoor ascent x 5min without weight at low end zone 3 effort.