Yancy Camp Workout 571

I’ve had several productive and direct conversations with clients recently about why they get stuck on a roller coaster of high and lows with their fitness and nutrition. It’s not a few deviations from your consistent plan that cause big issues. It’s many deviations over a significant period of time that add up and cause drops in fitness level and unwanted body weight gains. I’ve been 163-165lb for appx 20 years. Even through 6 months of chemotherapy I never got out of this range. I actually won a bet with my oncologist. After wrapping up my final day of chemo, I weighted in at 165lb. This is very hard to accomplish but I did nothing more than stay very consistent during my good weeks. *The bad week, not so much! When my day gets filled with more stuff than I was expecting, I scale things down to a 20-25min workout session and I refuse to not get it in. I refuse to let my fitness drop due to many days stacked on top of each other where I let myself be soft and lazy. I refuse to let myself stray from a healthy nutrition routine more than 10% of the time. I absolutely enjoy my off days from training and those meals/parties where I enjoy “fun” foods and “fun” drinks, but I will not allow myself to indulge for long periods of time. It’s a choice I make and it’s a choice many of you make as well. Here’s how we can all be coaches this year. Can you get someone to improve their consistency this year? Maybe multiple people?? Maybe you need to improve your consistency as well. Can you graciously get your entire family, some of your friends, neighbors, community, etc. to be more consistent? Hit the pause button every single morning before you allow your feet to hit the floor. Calm your thoughts and remind yourself that you are going to take care of yourself today. If your mind isn’t right, get it right! When the obstacles and temptations are thrown in front of you, make sure you stay the course. Remind yourself that taking care of yourself will allow you to take care of others for many years to come. And remember, we are going to light up the planet in 2019! Much love – Yancy

Workout 571

Phase 1:
Versa loop warm-up x 1 round
Run x .5 mile / 800m at low end zone 3 effort
Versa loop warm-up x 1 round

Phase 2:
Fartlek incline/hill training
15% incline or hill x 1min at zone 4 above lactate threshold effort
15% incline or hill x 2min at low end zone 3 effort
15% incline or hill x 2min at zone 4 above lactate threshold effort
15% incline or hill x 4min at low end zone 3 effort
This completes 1 round.
Continue repeating for a total of 5 rounds.
*For rounds 1, 3, & 5 I want you carrying weight
*If outside and unable to maintain an unbroken ascent, 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 (and normal).
*If you got this phase 2 in last week during workout 568, I want you tracking your zone 4 & 3 efforts/pacing during rounds 2 & 4 (rounds without the weight) and compare to last week.  You’ll also be able to compare rounds 1, 3, & 5 to rounds 2 & 4 from last week.

Phase 3:
24min challenge (this is similar to our 400 Burp Challenge that many of you have done but with a different exercise and we’re going to stay in zone 3)
*You can do this on a 400m track or inside on a treadmill
Start timer
Run 400m
The moment you complete the 400m, complete as many one arm dumbbell snatch as possible until the timer hits the 3min mark (this completes 1st round)
Run 2nd 400m
The moment you complete the 2nd 400m, complete as many one arm dumbbell snatch as possible until the timer hits the 6min mark (this completes 2nd round)
Continue repeating this process until you hit the 24min mark (this will be 8 rounds completed)
Your score is the total number of reps you complete in the 8 rounds.
*Usually this is a competition. For this session, I want you staying in zone 3 aerobic.
*Make sure you document your number of completed reps each round.
*You must change hands every rep during the one arm dumbbell snatch (this goes a long way at improving grip strength)
*Recommended weight standards (men 50lb & women 35lb – not required & modify as necessary)