Yancy Camp Workout 562

“If you have a body, you ARE an athlete.”
-Bill Bowerman

As a veteran fitness professional, mountain athlete and performance coach, I like to attack every single day as a sport because there’s only so much time in this game called life… And I don’t want to simply compete. I want to win. Heck, I want to be a champion!

Each day, I consciously think about how to be the best version of myself and sometimes I lose. I may fail to make the right choice at times and when I “hit the pause button” that my “brother” and one of the most inspirational people on earth, (Coach Yancy) preaches, I get back up and realize that all of my failures have actually made me stronger… but only IF I take the lessons learned from each loss.

In the pursuit of living a championship life, I believe we must strive to win more than we lose and aim to be 1% better than the day before… a better parent, a better spouse, a better leader, a better teammate, a better friend, a better athlete and most importantly, a better edition of ourselves.

So how best to prepare for the game of life and set yourself up to truly WIN THE DAY?
Just like any athlete on a winning streak, it starts with daily rituals.

Here are some of mine:
1. Get 7 Hours of Sleep and Wake Up One Hour Early.
Sleep and recovery are imperative for championship athletes, but I also believe you need to take care of yourself before you try and light up the planet. Use this first 60 minutes as your “hour of power”.
2. Get Your Mind Right.
One of my mentors and performance coaches for several Hall of Fame athletes, Todd Durkin, preaches this and for me it means to live intentionally. Before I get out of bed and my feet even hit the floor, I decide who I am going to be today… I will control MY day.
3. Make Your Bed.
Admiral McRaven says if you want to change the world, it starts with this simple task! It’s your first win of the day and gives you momentum to complete more tasks throughout the day… And even if you deem the day a failure, you will come home to a win. I like that.
4. Fill Up Your Spirit.
Meditate, read, watch or listen to something that inspires you for at least 15 minutes during this first hour. Fuel your soul!
5. Move That Body.
I’m not requiring you to run, lift or blast your heart rate (but I do suggest it). Simply stretch and turn on your “machine”. It’s all about activating your mind, body and spirit.

Last, but not least, surround yourself with greatness. Be selective of those you spend the most time with (friends, training partners, family members). Be a positive force for others, strive to win each day and remember… The best athlete is the one having the most fun.

Coach Jarod Cogswell
Instagram: jarod_cogswell
http://www.worklikeanathlete.com

Workout 562

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)
Finish phase 1 w/3min of versa loop side step – 5 steps one direction then reverse – continue x 3min

Phase 2:
Run x 4min at zone 3 aerobic effort for max distance
Step-up w/overhead press x 10 – 5 each side (see video in video library)
Elbow plank w/side to side roll x 20 – 10 each side
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
Dead lift x 6
This completes 1 round.
Continue repeating for a total of 8 rounds.
*I want you hitting the strength reps at a strong race pace effort
*For the 4min 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 8 rounds.
*If inside on the treadmill, let’s go with 15% incline for every other round.

Phase 3:
Plank w/hip circles x 20
Plank w/hip drives x 20 (see new video in library)
Rest x 30sec
This completes 1 round.
Continue repeating but drop reps down to 18/16/14/12/10 for remaining 5 rounds.

Bonus:
Tire drag or 15% incline x 20min at low end zone 3 aerobic effort
*If you choose to do the bonus on the same day, start immediately after completing phase 2.