Yancy Camp Workout 578

As I’ve said many times before, I lean on others often to inspire and motivate me. I ran across this  Mel Robbins Video and it made me think of the comparisons I use for my “Pause Button” talks/messages. Mel is an absolute motivational rockstar. The last time I looked, she was the most sought after female speaker on the planet. I love her no non sense direct approach at helping us get things right. We are faced with hundreds of daily challenges and opportunities daily. How do you handle them? Could Mel’s 5 Second Rule help you? Could my Pause Button help you? After listening to this 11min Mel video, I’ve decided to start coupling the two together. For any new comers, when I speak of developing and using a pause button, it’s is nothing more than a simple reminder to maximize opportunities, be present, bring authentic energy, and various other techniques before you tackle all opportunities/situations/challenges. These strategies may seem simple to elementary but TRUST ME they can be very effective it you put them in play. Take 10min every morning and serve yourself with something that motivates you.  Now let’s go light up the planet today my friends!  Much love -Yancy

Workout 578

Phase 1:
Versa loop warm-up x 1 round
Run x 8min at low end zone 3 effort
*Make sure you use what you’ve been learning from the ABCD Running Mechanics Video
Versa loop warm-up x 1 round

Phase 2:
Today we’re going to be working heavy carry volume.
*You can hit this one indoors or outdoors but it’ll play out a little different depending on how you’re able to get it in.

Indoors:
15% incline w/heavy carry x 2min at zone 4 (above lactate threshold) effort
15% incline without weight x 3min at the same pace you maintained during the 2min with weight
15% incline w/heavy carry x 3min at zone 4 (above lactate threshold) effort
15% incline without weight x 4min at the same pace you maintained during the 3min with weight
This completes 1 round.
Continue repeating for a total of 4 rounds.

Outdoors:
You’ll need a hill that allows you to maintain your zone 4 above lactate threshold effort for the 2 & 3min heavy carry ascents, or in the perfect situation, a sustained mountain ascent that allows you to drop your weight, continue without weight, then pick up another weight (log or rock) and continue up the ascent.
If you’re using a hill that requires you to go up and back down, you’ll carry the weight down each time at an easy recovery effort. The only way to avoid this is to place multiple weights at the bottom and leave a weight at the top after each carry.

Phase 3:
Run x 2min at zone 3 effort
Alternating V-ups x 20 (10 each side – alternating sides each rep) – Exercise Demo
One legged burpee x 10 (switching leg each rep)
Pull-up or assisted pull-up x 10
This completes 1 round.
Continue repeating for a total of 5 rounds.

Enjoy this all you rockstars!  Always remember to modify if necessary.  I hope to see many of you at a few races this season.