Yancy Camp Workout 564

A quarterback will throw various routes and practice formations and plays thousands of times. A tennis player will practice their serve, backhand, and forehand thousands of times. A baseball player will spend hours in the batting cage weekly. An MMA fighter will practice moves and situations over and over again while honing their different martial arts, kick boxing, and boxing skills. These are just a few examples of athletes working to improve in various areas. To improve or be the best at something, it takes practice. Natural ability will only take you so far.
The examples listed above seem normal to most. Athletes practice and they improve. Usually the athletes who practice the most improve the most. Practice can also help improve life skills but we often don’t look at life like we do athletics. If we practice being more present when we walk in to a meeting, sit down to dinner with our family and friends, meet up at a family function, or attend a party, we’ll get better at being more present. Reminding ourselves to be more present before we walk in and consistently reminding ourselves to be present takes practice. With practice we improve. Practicing kindness, being selfless, forgiveness, not getting frustrated, and positivity will eventually bring improvements in these areas. I’m a high energy guy. Friends, family, co-workers, clients, and anyone else I have the opportunity to spend time with see me as a high energy guy. Most think this is my natural personality, and I’ll say that’s somewhat true but I practice bringing big energy every single day. Sometimes I’m tired and I have to coach myself up to bring the big energy. We all have the ability to serve others, and bringing big energy is something I’m good at so I need to bring it. I practice big energy all the time. Practice, practice, practice! You’re practicing improving your OCR game weekly and it translates out on course. Anything you want to improve, work like an athlete – practice! Much love – Yancy

Workout 564
Phase 1:
ABCD running mechanics run x 8min
Versa loop warm-up x 2 rounds

Phase 2:
Run x 8min at zone 3 aerobic effort for max distance
Shuffle jog x 2min
This completes 1 round.
Continue repeating for a total of 4 rounds.
*If inside on a treadmill, go with 15% incline for your 2nd & 4th round.

Phase 3:
Weighted lunge x 10 (5 each leg)
Side to side squat jump w/row x 10
Thruster x 15
Weighted lunge x 10
Side to side squat jump w/row x 10
Hand release push-up x 20
Weighted lunge x 10
Side to side squat jump w/row x 10
Pull-up or assisted pull-up x 15
This completes 1 round.
Continue repeating for a total of 3 rounds.

Phase 3:
Turf or grass field barefoot run x 2min
One legged hop x 20 each leg
This completes 1 round.
Continue repeating for a total of 5 rounds
*If you have acces to a sand pit, use the sand in place of turf/grass