Yancy Camp Workout 468

As Matthew McConaughey says best, “most things are more rewarding when you break a sweat to get them”, here’s to dropping the hammer on a great workout today my friends. https://www.youtube.com/watch?v=vISaBVxFJTI&t=48s

I watch at least one motivational video every morning.  I know it may seem cheesy but they pump me up.  They remind me to get off my but and #GSD (that’s Get Shit Done!).  They remind me that no one owes me anything and to never fall in to the entitlement trap.  I have to get out and earn it.  I’d be kidding myself if I thought I could rely on myself for motivation, drive, and determination.  I reach out to people in my network and I reach out to successful people who share their words.  Much love – Yancy!

Workout 468:
Phase 1 (3 options depending on what type of A race you have coming up):
Option 1 – Run x 25min at tempo effort
Option 2 – Treadmill at 15% incline x 25min at tempo effort
Option 3 – Treadmill x 25min moving back and forth every 5min between 15% & 0% incline
*Tempo is fast but still just under lactate threshold and technically still in a what we like to call “comfortable” effort.

Phase 2:
Weighted squats x 10
Sandbell/bag or kettlebell side to side row x 20
Ball slams or thrusters x 10
Pull-ups x 10
Continue repeating but drop reps down to 9/18/9/9, 8/16/8/8, 7/14/7/7, 6/12/6/6, 7 5/10/5/5 for remaining 5 rounds.
*If possible, no rest between exercises/rounds.
*I want all weights to be challenging but doable without causing poor lifting mechanics.

Phase 3:
Repeat Phase 1 and attempt to cover as much distance that you covered in Phase 1.
*Start Phase 3 the immediately after finishing Phase 2.
*The goal here is to settle in to a smooth tempo effort as soon as possible after finishing the challenging Phase 2.