Yancy Camp Workout 572

As I’ve mentioned several times before, I lean on others to help lift me up. We all do this even if we don’t always realize it. I start almost every morning with a motivational YouTube video. This morning I leaned on New York Times Best Selling Author Brendon Burchard. Brendon was invovled in some research where they found that the top 15% of high performing people in the world are 40% more likely to workout 5 or more times per week. I would say it’s a “non-debateable” that taking care of your body will put you in a better mental place to tackle the challenges and opportunities you face each day. High performing people are authentic and intentional. Let’s look at the pause button I mention often. Before approaching every opportunity you have each day, hit the pause button and remind yourself to be authentic and intentional. My wife and I make a good team. I LOVE bringing big energy and she’s such an authentic person. She’s helps me dial in my authentic and intentional focus during all the wonderful opportunities I get to serve others with my energy. High performers are connected to why they need to succeed. Build high energy before you tackle anything and make sure you know why succeeding is going to be important for you, your family, and everyone you’re able to serve with you’re doing. People need you to succeed. It doesn’t matter what you do, people are relying on YOU! Much love – Yancy

Workout 572

Phase 1:
ABCD running mechanic work x 10min
Versa loop warm-up x 2 rounds

Phase 2:
Run x 3.5min at zone 3 aerobic effort (track distance covered)
Clean & press x 8 (if possible, go with a heavy dead ball or sandbag – barbell w/plates is fine as well)
Side to side squat jump with sandbbell/sand disc or kettlebell row x 10 (5 each side – *heavier weight than last week if possible)
Pull-up or assisted pull-up x 6 to static hang until forced to drop (don’t exceed 35sec hang)
This completes 1 round.
Continue repeating for a total of 10 rounds.
*Track your total distance covered for the 3min x 10 runs at zone 3 (stay honest with zone 3)
*I’m fine if all or a portion of this workout is completed at incline.
If you don’t have a dead ball or sandbag that provides you with a challenging weight for 8 reps each set, go with with a barbell.
*You owe 10 one legged burpees for every round you weren’t able to static hang for 35sec.

Phase 3:
Wall ball x 20 (recommended weight – men 20lb & women 14lb)
Pull-up x 10
Push-ups x 10
Elbow plank w/side to side hip roll x 20
This completes 1 round.
Continue repeating but drop reps down to 18/9/9/18, 16/8/8/16, 14/7/7/14, 12/6/6/12, 10/5/5/10 for remaining 5 rounds.
*Try and tie all sets and rounds together with little to no rest during transitions.

Bonus:
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