Yancy Camp Workout 554

It’s December and we’re about to close the book on 2018. With today’s message, I’m challenging you to close 2018 out with big energy and we’re going to make 2019 our best year yet.  We have many opportunities each day. We can choose to maximize or we can choose to push them aside. We’re the decision makers my friends. We are the directors and producers of our personal story/movie. I believe all too often some lean on the actions of others and current situations as an excuse for why their lives aren’t going the way they’d like them to go.  Are there situations where some are stuck in a terrible spot? For sure, but for many, it’s time to turn off the negativity, get rid of the daily “why me”, “this is terrible”, “that sucks”, etc. As my good friend Jarod Cogswell (we coached together at the recent US Army BOSS Strong Alpha Warrior Competition) and I like to say, “it’s time to light up the planet!” When we’re dead and gone, if they decide to make a documentary about you and I, how would it look, sound, and feel? Guess what my friends, we’re making that documentary every single day of our lives. We may never have anyone write/producer/direct it for us, but our circle of influence, family, friends, and every single person we come in contact with is in the middle of our living documentary as we speak. Find ways to hold yourself accountable. I’m crazy passionate about leaving a legacy. It drives me every single day. I lean on others to remind and motivate me to be the best version of myself today. I refuse to not bring you big energy! I refuse to not do all I can to lift you up with motivation. I lean on others every single day to do the same for me. Look in the mirror right now and tell yourself that you are in control today. Tell yourself, “I control my motivation, passion, energy, attitude, and choices today!”. Before you leave that mirror, smile big, clinch your fists, raise up your arms, and roar! Much love – Yancy

Workout 554

Phase 1:
You’ll need access to a treadmill (15% incline) or a sustained ascent in your area that will allow you to climb/carry for appx 2min)
15% incline or hill x 2min at low end zone 3 aerobic effort
15% incline or hill w/heavy carry x 90sec at zone 4 effort (above lactate threshold)
This completes 1 round.
Continue repeating for a total of 8 rounds.
*If you’re doing this outdoors, it will obviously take longer to complete each round because you have to descend the hill after each run/carry.
*Recommended weight for carry – 50lb for men & 35lb for women.

Phase 2:
15% incline on the treadmill or run outside x 4min at zone 3 aerobic effort
Weighted step-ups x 20 (10 each leg / suggested weight – men 50lb & women 35lb)
Hand release push-ups x 15
Sandbell/bag/disc burpee to snatch & release x 10 (you’l find this movement in the library – full body strength training folder).
Elbow plank w/side to side hip roll x 30 (15 each side)
This completes 1 round
Continue repeating for a total of 4 rounds.
*If you don’t have access to a sandbell/bag/disc, you can use a slam ball or med ball.

Phase 3:
Start timer
Static bar hang until forced to drop
Stop timer
Rest x 1min
This completes 1 round.
Continue repeating until you’ve completed a total of 10min hang time or until you’ve completed a total of 10 rounds.
*If you haven’t made it to the 10min mark in 10 rounds, you’ll stop after completing 10 rounds
*We’ve been doing this once every week for awhile. I want you keeping track of how you’re progressing. Let’s get it!