Yancy Camp Workout 503

Yesterday Michael Caron and I wrapped up our 2nd annual Get Burly Mental and Physical Conditioning Leadership Camp for the Cedar Park Timberwolves Football Team. Last year we had 35 attend and this year we had 75 attend. It was nothing short of amazing. There were so many emotional highs during the 15 hours that made up day 1. I want to touch on one specific high and I want to make sure I reach all you men reading this. After appx 12 hours of non stop mental and physical conditioning we ended up at the fire pit ceremony which closed out day 1. Keep in mind we had been meshing the day together in a way that was creating many opportunities for each athlete to communicate with their mind and body. Any nervousness and lack of desire to open up and let their guard down had been dramatically changed. One by one they participated in sharing their fire side team vows. I cried no fewer than 25 times during this ceremony. Listen men, I know many of you struggle with allowing yourself to swallow pride and ego and share from the bottom of your heart. See, us guys are sometimes bad about just communicating on a surface level vs really diving in to our thoughts and emotions. We bottle stuff up and just pretend that everything is okay. When you hear a bunch of 15-18 year old young men getting very real with each other, it is an epic emotional roller coaster ride in the most wonderful way. During every special moment, you want to bottle it up and share it with the masses. You want as many as possible to share in the joy of watching the sense of relief as young men share their deepest thoughts. My challenge to you men out there is to start communicating on a deeper level. Surround yourself by friends and family who will be good non-judgmental listeners and be the same person in return to them. Ladies, we know you’re better at this than we are and we commend you for being patient with us. If you are also struggling in this area though, I’m challenging you to do the same. Much love – Yancy

Phase 1:
Run x 12min at low end aerobic effort.

Phase2:
15% incline or trail run x 3min at aerobic effort immediately followed by 2min w/heavy carry at aerobic effort (15% if indoors).
Weighted step-ups x 24 (12 each leg).
Pull-up x 3 to backward Twister position hand position changes x 24 to pull-up x 1.
0% incline or trail run x 3min at aerobic effort.
Weighted step-ups x 24 (12 each leg).
Pull-up x 3 to backward Twister position hand position changes x 24 to pull-up x 1.
15% incline or trail run x 3min at above lactate threshold effort immediately followed by 3min w/heavy carry at above lactate threshold effort (15% if indoors).
Weighted step-ups x 24 (12 each leg)
Pull-up x 3 to backward Twister position hand position changes x 24 to pull-up x 1
0% incline or trail run x 3min at above lactate threshold effort
Weighted step-ups x 24 (12 each leg)
Pull-up x 3 to backward Twister position hand position changes x 24 to pull-up x 1
This completes 1 round.
Continue repeating for a total of 3 rounds.

*This workout is a progression of a previous workout. I know many of you have big races coming up and we’re going to have you all ready to drop the hammer. If you don’t have a big A race coming up this championship season, I strongly recommend you pick a race that works well with your Sept and/or Oct schedule because if you consistently stick with these workouts, you’re going to be ready to own the course!
*I want you tracking everything for this workout (HR, weight used for step-ups, weight used for the carry, any rest periods needed to complete the grip/pull section, pacing during all running/climb section, etc.) We’re doing an appx 8 week mesocycle progression for this workout.

Enjoy!