Yancy Camp Workout 879

Yancy’s Daily Dose of Awesome – 94 (fire extinguisher vs flame thrower

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 (today is going to feel a little easier than last week because we’re dropping to 1600m/1 mile race pace – let’s get it in)
This workout is best performed on a 400m track but can be completed on a flat grass field or on the road.  You can also complete it on a treadmill if that’s your only option.
Run x 50sec at appx 1600m (1 mile) race pace
If using a 400m track, flat grass field, or the road, turn around and run back to the start line at an easy recovery effort pace that will allow you to maintain your 50sec at 1600m pace for as many rounds as possible.
Continue repeating this process for a total of 30min
*Don’t cheat the recovery. Turn around and begin the recovery run the moment you finish the 50sec run. If your 50sec pace starts to drop slower than your appx 1600m race pace, you need to slow down during the recovery run.
*To track this workout (we’ll be coming back to it), you’ll simply log your average mile or kilometer pace run pace for the entire 30min workout.
*Use this link (http://www.fasterrunning.com/calculator) to help find 1600m/mile pacing if needed.   Please feel free to give me a call at 512.423.3486 and I’ll help explain. Much love – Coach Yancy

Phase 3:
Farmer’s carry lunge x 24 (12 each leg).
Bar hand position change for max reps until forced to drop (start this the moment you finish lunge reps)
Rest x 1 min
This completes 1 round.
Continue repeating for a total of 6 rounds.