Yancy Camp Workout 262

Happy New Year to you and your family. Here are a few things we can focus on in 2016.
When you wake up in the morning, choose your attitude and choose wisely. No matter what situation life throws in front of us, we all have the ability to choose our attitude. Effort is free. It doesn’t cost you anything to give good effort throughout your day. Choose to move a big rock every single day. Don’t put your head on the pillow at night without moving a big rock. This could be wrapping up a big project at work, investing time with your kids, serving someone in need, working toward that business you’ve been wanting to start, and many other examples. Don’t just float through the day. Flush to green – once something frustrates you and causes you to go to the yellow or even red zone, flush the tension, anger, anxiety, etc. back down to your green zone. Work through the issues without letting it control you. Thank you all so much for trusting me with your training needs. Here’s to an epic 2017 out on course.

There are two options for this sessions:

Option 1:
12min run at low end aerobic training zone effort
500m row at strong tempo effort
15% incline x 6min at low end aerobic training zone effort
Continue repeating but drop down to:
10min/500m/5min, 8min/500m/4min, 6min/500m/2min

Option 2:
12min run at low end aerobic training zone effort
Lunges x 2, split squat jumps x 2, continue repeating for a total of 2min
Lightweight sled or tire drag x 3min
Continue repeating but drop down to:
10min/2/3min, 8min/2/3min, 6min/2/3min, 4min/2/3min

2nd phase (to follow Option 1 or Option 2):
Weighted squats x 10
Pull-ups x 2, hang x 20sec, toe to bar x 3, pull-up x 1
Continue repeating but drop squat reps down to 9/8/7/6/5/4/3/2/1 for remaining 9 rounds.

*Aerobic training zone effort is 70-80% of max HR (hang around 70-75% for this effort)
*Tempo effort is 80-90% of max HR (shoot for 90% for the row or lunge/split squat jump rounds)
*You can modify the pull-ups with lat pulldowns followed by pulldown handle hang (you’ll need to switch to the pull-up bar to complete the toe to bars)