Yancy Camp Workout 467

Today I challenge you to connect with people. Communication is one thing but connecting is another. I challenge you to connect with your spouse, kids, friends, family members, neighbors, community, employees, bosses, and whoever else you can think of. Ask questions that encourage emotions to get involved. Sometimes these conversations can be challenging and make you nervous. It’s why we stay on the surface with our communications sometimes vs connecting. I find myself tearing up at least once a day. For example, deep face to face communication with my son or daughter when I have my hands on their cheeks and our faces are close together. Their words will bring me to tears. I struggle to get real sometimes and my wife helps remind me get go deeper than surface level. When a person develops a connection with someone, it can be life changing. In some cases, it can be life saving. Make the time and effort to connect. Much love – Yancy

Workout 467:
Phase 1:
2000′ of elevation gain for time.
This can be done indoors or outdoors.
If indoors, go with 15% – 40% range. You can stick with a specific % or you can alternate throughout the 2000′ elevation gain. I recommend choosing a % that matches up best with your key A race this year. Example – Killington has a lot of 30-40% power hiking grade while Tahoe is more in the 15-20% runable range.
If outdoors, pick a location that allows you to ascend 2000′ without ever having to descend. I know there aren’t many of us that live in locations that allow us to do this but if this is you, enjoy your 2000′ time trial ascent and I’m jealous.

Phase 2:
8min run at aerobic effort
Thrusters x 10
Sandbell, sandbag, ram roller, or slam/dead ball burpees x 10
Pull-ups x 10
Continue repeating but drop run time down to 7/6/5/4/3/2/1 for remaining 7 rounds.
*Strict form burpees – feet must leave the ground and I want you trying to snatch the weight above the head each rep as you accomplish full hip and arm extension.
*Pull-ups can be modified with assisted pull-ups or heavy lat pulldowns.

Notes:
We have Yancy Camp gear available for sale on the homepage at YancyCamp.com. The second round of ordering just wrapped up but we’ll have it live for 3rd round of ordering soon. Thank you for trusting Yancy Camp with your OCR and fitness training needs.