Yancy Camp Workout 559
As I’ve shared before, I consistently lean on people and things to help keep me motivated. I won’t pretend for a second that bringing big energy, and challenging myself to dominate the day every single day is something I’m always self motivated to do. Books, videos, seminars, camps, retreats, and daily connections with people elevate and spark me. I see your posts on social media as you’re crushing a certain workout and I get fired up. Your words and seeing you move stoke my fire to work hard for you. I challenge you to allow yourself to have as many accountability partners as you possibly can. Seek methods of motivation, push ego aside, and let yourself run with the energy they provide. One of my big motivators for 2019 is to develop ways for us to come together as a fitness (mental and physical) family to help inspire others. We will soon be launching an online interactive map that will allow every member to put a pin on the city/town they live in. Let’s say we have 17 members who live in San Antonio TX, those members will be able to easily schedule meet-ups to get their Yancy Camp workouts in together. Meet for social activities, etc. Clients will be able to share contact information, social media handles, gym info, and much more. If someone is traveling to a certain area for business or vacation, they’ll easily be able to see other Yancy Camp family who live in the area. We will be making it as interactive as possible out of the gate and it’ll have a lot of room for growth moving forward.
You all motivate me and I greatly value and appreciate your feedback, posts, comments, and desire to be the best version of yourself.
Here’s to leaning on each other in 2019. Don’t shy away from sources other than yourself to motivate and inspire you.
*It has almost been a year since many of you entered your 2018 goals and accountability partner(s) on the Yancy Camp Goal Board. All your entries can still be viewed on the website. I encourage you to look back through yours and see how you did.
Here’s a video I listened to this morning. It really got me going! Much love – Yancy
https://youtu.be/P3i0O90kZak
Workout 559
*Always scale down/modify workouts if needed
Phase 1:
Versa Loop warm-up x 2 rounds (you can find this warm-up video in the Versa Loop folder in your online Video Library)
Phase 2:
Run x 3min at zone 3 aerobic effort for max distance
Sandbell/bag/disc squat jump w/low throw x 10 (dead ball or med ball can be used in place of sandbag)
Hand release push-ups x 10
Thruster x 10 (suggested weight – men 50lb & women 35lb)
This completes 1 round.
Continue repeating for a total of 10 rounds.
*I want you hitting the 30 reps at a strong race pace effort
*For the 3min runs, it’s important that you stay below your lactate threshold. You can stay on the high end of your aerobic zone but don’t sneak up to your lactate threshold.
*Take note of the exact running distance you’re able to cover over the course of the 10 rounds.
*If inside on the treadmill, let’s go with 15% incline for every other round.
Phase 3:
Sandbag or kettlebell row 40 (20 each arm)
Weighted lunge x 20 (10 each leg
This completes 1 round.
Continue repeating for a total of 5 rounds.
Bonus:
Tire drag or 15% incline x 20min at low end zone 3 aerobic effort
*If possible, start phase 3 immediately after completing zone 2
*For the 3min runs, it’s important that you stay below your lactate threshold. You can stay on the high end of your aerobic zone but don’t sneak up to your lactate threshold.
