Yancy Camp Workout 505

I’m going to be blunt with this pre-workout mental conditioning piece.  A cousin of mine recently committed suicide and our family had no idea he was suffering in a way that would bring him to this point.  With this message, I’m simply reaching out to each and every one of you to let you know that I will drop everything I’m doing and be there for you if you ever need to talk about anything.  I’ll meet up to talk.  I’ll get on a plane if needed.  No matter what you or someone you know might be going through, your life has purpose.  Every time something like this happens I immediately start wondering about who else in my life may be struggling.  Have I don’t enough to let them know I’ll be there for them if they need support?  I’m straight up letting you know that if you ever need to talk about, my number is 512.423.3486 – please call me!  I won’t pretend to understand because I don’t understand.  I’ve never been in a situation where I contemplated ending my life but I’ll listen.  I promise to be a good listener.  I’m not certified in any type of counseling, therapy, etc. but I do certify that I’ll do my best to help you in any way I can.  Much love – Yancy

Workout 505
*Coming in to championship season, I’m working on moving your through a mesocycle of progressions with several workouts that I’m confident will pay dividends out on course. Sometimes the progression will feel subtle but it’s there and it’ll pay off.   Stay consistent and enjoy my friend!  *I know many of you won’t be competing at a championship season but you’ll all enjoy the benefit of working through the progressions training cycle.
Phase 1
Run x 5.5min at low end aerobic effort
Heavy farmer’s walk x 30sec
Pull-up x 2 to shoulder taps x 20 to pull-up x 2
Heavy carry x 3.5min at above lactate threshold effort
Heavy farmer’s walk x 30sec
Pull-up x 1 to shoulder taps x 20 to pull-up x 1
Run x 6.5min at low end aerobic effort
Repeat farmer’s & pull-up/shoulder taps/pull-up
Heavy carry x 4.5min at above lactate threshold effort
Repeat farmer’s & pull-up/shoulder taps/pull-up
Run x 8.5min at low end aerobic effort
Repeat farmer’s & pull-up/shoulder taps/pull-up
Heavy carry x 5.5min at above lactate threshold effort
*If indoor, do all of the heavy carry time on the treadmill at incline.

*Shoulder taps – position yourself on the pull-up bar with your body perpendicular to the bar. Your eyes will be looking down the length of the bar. This sets you up on the bar in a similar position as when you’re attempting Twister going backwards.

Phase 2:
15-30% incline on the treadmill x 3.5min at aerobic effort
15-30% incline on the treadmill x 2.5min at above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 6 rounds.
*If outdoors:
1st option – same 3.5min/2.5min with tire drag
2nd option – same 3.5min/2.5min on local trails
3rd option – same 3.5min/2.5min on road or track