Yancy Camp Workout 565

Recently while roaming the streets of New Orleans, I had a close call with the kiddos. We don’t spend much time knee deep in the heart of the hustle and bustle of a big city, and we stepped out in front of a street car and had to hustle across to avoid getting hit. Let’s just say we’re somewhat rookie big city urban tourists. It wasn’t crazy close but it was close enough to put me in one of those moments every parent has dealt with where you just hug your kids tight as you’re hit with the wave of emotions while being thankful nobody was hurt. While I was going through my cancer journey in 2016 & 2017, I was continually hit with the daily reminder how beautiful but fragile life is. It’s part of what inspired me to start posting my daily mental conditioning piece before every workout. We can all lean on each other to help remind ourselves to pinch the life our of each and every day we get. Be present and in the moment and make every day count. In the perfect world, maybe we could get to where we don’t need reminders but when they come, take advantage of them. Hug, love, and serve with a huge open heart. Don’t hold back my friends. Much love – Yancy

Workout 565

Phase 1:
ABCD running mechanics work x 5min – hit the ABCD’s for appx 100m (the C & D portion will cover the distance), then continue repeating for a total of 5min.
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:
Fartlek incline/hill training
15% incline or hill x 1min at zone 4 above lactate threshold effort
2min at low end zone 3 effort
15% incline or hill x 2min at zone 4 above lactate threshold effort
4min at low end zone 3 effort
This completes 1 round.
Continue repeating for a total of 4 rounds.
*If outside, the descent will be your low end zone 3 efforts
*If inside, maintain 15% incline for the low end zone 3 efforts
*If going by heart rate or by feel, stay honest with both efforts – stay in the zone. If your pacing slips in both zones as the rounds progress, that’s fine.
*Bonus – if time allows, go for a 5th round!

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 (see video in library – dead ball or med ball can be used in place of sandbag)
Hand release push-ups x 10
Dead lift x 6 (If possible, progress the weight compared to last week
This completes 1 round.
Continue repeating for a total of 6 rounds.

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.