Yancy Camp Workout 573

Accountability Partners!
Throughout our lives we choose to either collaborate with others for guidance, or tackle things on our own. Accountability partners and mentors can be a huge asset if we allow ourselves to be served. Do you have someone or multiple people you lean on when you have tough questions or challenges you’re dealing with. People who’ll graciously hit you with guidance? Someone who’ll tell you what you need to hear even when it’s uncomfortable? Someone who’ll keep you inside the guardrails when you’re about to make unhealthy decisions? We have individuals, groups, teams, and our faith who we can lean on if we choose. I’m comfortable saying that every one of us will struggle greatly at times when we rely on ourselves to navigate this awesome life journey vs seeking and accepting guidance. Are you an accountability partner and mentor to anyone? Life can be an epic ride filled with many great experiences while also traveling through the journey providing for others. Serve and allow yourself to be served. Do you have a great tribe? We need to always be looking to grow our tribe. I have people, groups, teams, and my faith in my tribe, and I will text, call, or pray before I face opportunities or challenging situations. They have helped me tremendously over the years and I’m a much better person because of the guidance. Much love – Yancy

Workout 573:

Phase 1:
Versa loop warm-up x 2 rounds.
ABCD running mechanics x 10min

Phase 2:
4min Tabata x 4 rounds
*If outdoors, I want you working each 4min Tabata on a sustained ascent/climb. If indoors, I want you working each 4min Tabata at 15% incline.
*If outdoors, I want you going with an easy zone 2 effort on the descent for your recovery (if it takes longer than 3min, that’s fine).
Start timer
Position feet off to the sides of the treadmill until timer hits 10sec mark
Run x 20sec at 95% effort (you’ll now be at the 30sec mark)
Position feet off to the sides of the treadmill until timer hits 40sec mark
Run x 20sec at 95% effort (you’ll now be at 1min mark
Continue repeating this process until you hit the 4min mark
Recover x 3min at easy zone 2 effort
This completes 1 round.
Continue repeating for a total of 4 rounds.
Finish Phase 2 w/15% incline or outdoor ascent x 15min at zone 3 aerobic effort.
*If indoors, keep track of the average mph/pace you’re able to maintain for each 4min Tabata round.
*If outdoor, you’ll be brisk walking for each 10sec piece.
*Make sure you track your distance covered and pace for reach 4min round.
*Keep in mind that it’s very normal that your 95% effort pace is going to slow as the rounds wear on. Keep hitting an honest 95% effort during each 20sec effort.
*This is our 3rd week to progress this Tabata workout. If you’re comfortable doing so, I want you doing the 2nd & 4th Tabata while carrying weight or wearing a weight vest. If carrying weight the recommended weight is 20lb.  I say comfortable because you have to be cautious when transitioning on a treadmill while carrying weight.

Phase 3:
*Complete the following for time
Start timer
Clean & press x 11 (go with a dead ball or sandbag if possible)
Pull-up or assisted pull-up x 6
Continue repeating but drop reps down to 10/5, 9/4, 8/3, 7/2,
Stop timer
*I progressed this up a notch by having you start at 11/6 vs the 10/5 start the last few weeks. The goal is to complete quicker than it took you last week.

Phase 4:
Start timer
Farmer’s carry until forced to drop weight (men 50lb each hand & women 35lb each hand)
Once weight is dropped, you have 30sec to complete 6 burpees
This completes 1 round.
Once you complete your 6th burpee you’ll start round 2 of farmer’s walk.
You’ll continue this process until the clock reaches 12min.
The goal is to get to 15min in the fewest number of rounds as possible
*You must be walking the entire time during the farmer’s carry

Ryan’s Weekly Bonus (complete this on a different day or do it in place of Phase 4).
30min AMRAP (as many reps as possible)
8 burpee box jumps
10 deadlifts
12 wall balls
200m row
30sec farmer’s walk w/dumbbells or kettlebells

*Burpee box jump: 20″ for women & 24″ for men
*Deadlifts: bodyweight would be standard, but it’s possible that some may feel comfortable adding more. For some, maybe less, and that’s totally okay. Just make adjustments as needed.
*Wall balls: women 10-14lb & men 16-20lb (adjust as necessary)
*200m row: if youy have access to this machine, set up other parts of this workout near by so transitions can be quick. If you don’t have access to a rower, you can supplement it with a 12cal burn on an air assault/airdyne bike. If no access to either, try to find another cross training machine to use for 45sec. If you only have a treadmill, you can supplement with a .1 run (1/10th of a mile).
*Farmer’s walk with dumbbells or kettlebells: before the wokout, find a place in your gym for this portion. If none, simply walk back and forth for 25-30sec. Use a weight that is heavy, but doable. Your grip should fatigue, but not fail you throughout this workout.
*Keep count of all burpee box jumps, deadlifts, and wall balls. This number will be your score.
*Warm-up and cool-down accordingly
Enjoy!