Yancy Camp Workout 419
This week I want you reaching out to people of influence in your life. People who have served you in various ways. People in your network. Often times, we allow relationships to slip away because we fail to serve the people we have in our network. This week I want you reaching out to someone in your life who could use your words of encouragement. My good friend Ben Greenfield once told me he has a system in place that helps remind him to consistently reach out reach out to the people in his network. Every since then, I’ve been more consistent with making this happen. Ask them something like, “is there anything I can do for you” and be prepared to help them if needed while expecting nothing in return. Here’s to a great week of training everyone. As always, please feel free to fire questions my way if needed. If I ever fail to get back to you, it’s not on purpose and please feel free to bug me until I get you an answer. Much love my friends!
This session is similar to 416 but we’re progressing in run duration as well as 2nd phase strength. Same as 416, no matter how good you’re feeling, I want you staying in your aerobic zone.
Trail/road run or 15%/0% incline run x 63min at aerobic effort
*If indoor on the treadmill, I want you going with 15% x 5min to 0% x 5min – repeating until you reach 60min. Stay honest in your aerobic zone but track how much distance you cover during the 60min. If outdoor, choose a trail route you know you’ll be able to come back and duplicate at a later date.
2nd phase:
One legged burpees x 6 (switching legs each rep)
Pull-up x 1 to toe to bar or knee lifts x 3 to hand position changes x 12 to hip slaps x 4 to pull-up x 1
Thrusters x 6
Weighted step ups x 10 (6 each leg – go heavy)
One arm dumbbell snatch x 10 (5 each side – switching hands each rep)
Fwd bear crawl x 5yd to bwd bear crawl x 5yd – continue for a total of 40yd
This completes 1 round.
Continue repeating for a total of 8 rounds.
*If you have access to a rower or air assault bike, I want you adding a 10 calorie row or air assault bike before each round.
*For the crawl, just mark off 5 big steps and you’ll have your 5yd zone.
