Yancy Camp Workout 560

Big challenge for everyone this holiday season. I want you to find large chunks of time where you separate from technology and dive in with meaningful conversation with your family and friends. For example, my wife and I are learning that if we gradually work in to conversations with our kids, and keep massaging the conversation, our kiddos eventually open up and love sharing with us. They are both at that age where it’s common for them to answer, “good”, “fine”, “yeah” etc. when asked how their day went or if their love tank is full. When we get creative and are patient, we’ll end up having awesome conversations. *I’ve learned that if I have my phone with me during these moments, I’ll let myself get distracted by something that is important but no way as important as connecting with my family. Buying 30min of uninterrupted time by leaving my phone in the car, bedroom, etc. is a very effective strategy for me. Most would say their best friends throughout life are those who they share meaningful and sometimes tough conversations with. I have several friends who will drop everything they are doing if I have something to share or if I need something. They are uplifting and real with me. If I need to be called out on something, they’ll do so, and always make sure they lift me up and help get me ready to keep driving forward. It’s really easy to have “the weather sure is nice today” surface level conversations. Push for more my friends. Real in person human connections are the greatest social media networks you’ll ever have. I’m so crazy blessed to have an online and social media connection with you, but I love nothing more than when I get to meet you in person. I use the intro blogs to try and have a conversation with you and I so greatly appreciate when you communicate back with me in return. Challenge yourself to really connect with your friends and family this holiday season. If you have a few more days left at work before your break, or if you’re working through the holidays, I’m challenging you to also connect with your co-workers beyond surface level stuff.
Quick story – my family and I were at Shake Smart’s (Texas Longhorn Men’s Basketball Coach) Holiday Party last night. One of the things that provides me with the highest levels of motivation is reading about and watching and reading what successful do. I watched him put his hands on his players shoulders over and over again. He told them how much he loved them numerous times. I watched him engage them in conversation as a group and as individuals on multiple occasions. The entire time I was there I could feel great energy in the room from his players. I watched a bunch of 18-22 years old young men engage the other guests in the room as well. It was pretty darn impressive and it motivated the heck out of me. I had 5-6 guys come over and shake my hand and welcome me to the party. Here’s to all of us helping lift the energy every chance we get this holiday season. Much love my friends – Yancy

Phase 1:
Run x 5min using ABCD drill practice. Every 30sec, I want you to stop and start over. *If you haven’t seen the ABCD video, you’ll find it in the Running Mechanics video folder in your online Yancy Camp account.
Versa Loop warm-up x 2 rounds.

Phase 2:
*Last week this workout was 3min running at zone 3 aerobic. This week you’ll have 1min sections above lactate threshold. The goal is for you to attempt to do as many reps that you did last week during the 1min exercise sections.  It’s a level of progression you’re definitely going to feel.  Enjoy!
Run x 2min at zone 3 aerobic effort
Run x 1min at zone 4 above lactate threshold effort
Burpees x 1min at aerobic effort
Run x 2min at zone 3 aerobic effort (same)
Run x 1min at zone 4 above lactate threshold effort
Sandbell or kettlebell side to side row x 1min at aerobic effort
Run x 2min at zone 3 aerobic effort (same)
Run x 1min at zone 4 above lactate threshold effort
Sandbell, dead ball, or heavy med ball snatch & release to pull up – continue repeating x 1min (aerobic)
Run x 2min at zone 3 aerobic effort (same)
Run x 1min at zone 4 above lactate threshold effort
Weighted step-ups x 1min (aerobic)
Run x 2min at zone 3 aerobic effort (same)
Run x 1min at zone 4 above lactate threshold effort
Forward bear crawl x 5yd/m to backward bear crawl x 5yd/m – continue repeating x 1min (aerobic)
This completes 1 round.
Continue repeating for a total of 2 rounds.

Phase 3:
15% incline or tire drag x 15min at low end zone 3 aerobic effort.