Yancy Camp Workout 527

*Huge shout out to Ryan Kent for taking 6th at Spartan World Championships. If you find a spare minute, shoot him a message congratulating him.

This is similar to a mental conditioning piece I posted awhile back but after a great week of hanging with friends, clients, and meeting many new people, I thought it would be a good time to kick it out again. I’ll never forget 2018 Spartan World Champs because it was an event where I talked to so many people. It was so dang refreshing. I I’m a firm believer that one of the key life strategies to help bring the peace that comes with living a life of service, and well rounded success in life, is developing the ability to hit the pause button numerous times throughout our day. There are so many moments where we either decide to invest time toward communicating with and serving someone/a group or we decide to avoid the situation. We often focus on things to come, events, vacations, upcoming work, etc instead of pinching the life out of the numerous moments we have right in front of us every single day. I believe that genuine conversation with people helps fill our love tank. Have you ever been in a conversation with an individual or a group where everyone involved is trying to serve the other, lift them up with praise, and engage with a genuine passion that temporarily blocks out life’s distractions that we allow to prevent us engaging with others? If you have, you know the power of such a conversation. It’s uplifting and everyone leaves with a smile on their face. This is a topic I could write about for hours, but in short, I challenge you to engage with the people you come in contact with the rest of today, tomorrow, and beyond. Invest in them and let them invest in you! 5min of your time spent with some or a group can change lives (yours and theirs). Much love – Yancy

Workout 527
Phase 1:
Versa loop side step x 30 each direction
Versa loop side shuffle x 30 each direction
Versa loop sumo jumping jacks x 20
Monster walk x 30 steps
Around the world x 5 rounds

Phase 2:
Run x 5min at low end aerobic effort

Phase 3:
Run x 1min at zone 3 aerobic effort
Run x 1min at high zone 4 (above lactate threshold) effort
Run x 2min at zone 3aerobic effort
Run x 1min at high zone 4 effort
Continue repeating this process but continue increasing the aerobic effort section by 1min for 6 additional rounds – 3/4/5/6/7/8min for rounds 3-8
*If you inside or outside, I want you tracking the distance you cover during the first 1min high zone 4 effort. For the next 7 rounds, I want you trying to continue covering at least the same distance. This is a good one to bookmark and come back to periodically and see how you improve across the board with both the zone 3 aerobic and high end zone 4 efforts.
*If inside on the treadmill, go with 15% incline for rounds 2/4/6/8.
*This workout will be easier to track outside but it’s totally fine to knock it out indoors.

Phase 4:
One legged burpees x 16
One arm dumbbell or sandbell/sandbag snatch x 8 (4 each side)
Pull-up x 1 to shoulder taps x 4 to hand position change x 8 to pull-up x 1
This completes 1 round.
Continue repeating but drop burpees down to 14/12/10/8/6/4/2 for the remaining 7 rounds.
*One arm dumbbell snatch – I want you going heavy but ensure it’s a weight you can handle without sacrificing clean lifting form.

Enjoy!