Yancy Camp Workout 885
Yancy’s Daily Dose of Awesome – 100 (die on E)
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 (this week we’ve moving back down to 800m race pace)
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 30sec at appx 800m (1/2 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 30sec 800m pace for as many rounds as possible.
Continue repeating this process for a total of 32min
*Don’t cheat the recovery. Turn around and begin the recovery run the moment you finish the 30sec 800m pace run. If your 30sec pace starts to drop slower than your appx 800m race pace, you need to slow down during the recovery run (even if the recovery run turns in to a brisk walk pace, that’s fine!
*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 32min workout.
*These type workouts are great for helping you understand pacing and feeling your progress. You’ll start to find yourself looking back at previous workouts and saying, “wow, not only has my race pace improved, my recovery pace has improved also). It’s a beautiful thing when you start to see stuff like this happening because of your consistent work. Much love – Coach Yancy
*Always feel free to give me a call at 512.423.3486 if you ever have any questions. I’ll help walk you through any and all questions you have.
Phase 3:
Start timer
Weighted burpee x 10 – Exercise Demo
Pull-up x 10
Burpee x 5 (this is your grip/pull recovery period but the timer is still running)
Bar hip slaps x 6 – Exercise Demo
This completes 1 round.
Continue repeating for a total of 7 rounds.
You score is how long it takes you to complete the 7 rounds.
*Use a strength band for pull-up assistance if needed.
*Recommended burpee weight – 50/30 (if using your RAM go with 55/33)
