Yancy Camp Workout 511

This is a topic/challenge I post about periodically and it’s one I feel is important to kick back out on occasion. Here it is with maybe a little different approach. I’m challenging you to approach every opportunity you have to interact with others (home, work, community, etc) in a way where you put them first.  I want us asking ourselves constantly throughout the day, “am I doing everything in the moment to serve those around me?”  Am I engaging with a genuine desire to serve them?  Am I making a difference in someones life today?  We have so many wonderful opportunities each and every day.  I know things get crazy busy at times.  Giving someone a genuine 10sec can make a difference in their life.  Look them in the eyes, reach, touch their shoulder, and truly engage for a brief moment.  Much love – Yancy

*This is a progression of 505 & 508 (always remember that every workout can easily be scaled down if necessary – number of rounds, minutes, reps, etc
Workout 511:
Run x 4min at low end aerobic effort
Heavy farmer’s walk x 40sec
Pull-up x 2 to shoulder taps x 20 to pull-up x 2 to hang until forced to drop
Heavy carry x 6min at above lactate threshold effort
Repeat farmer’s & pull-up/shoulder taps/pull-up/hang
Run x 5min at low end aerobic effort
Repeat farmer’s & pull-up/shoulder taps/pull-up/hang
Heavy carry x 7min at above lactate threshold effort
Repeat farmer’s & pull-up/shoulder taps/pull-up/hang
Run x 7min at low end aerobic effort
Repeat farmer’s & pull-up/shoulder taps/pull-up/hang
Heavy carry x 7min 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 3min at aerobic effort
15-30% incline on the treadmill x 3min at above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 6 rounds.
*If outdoors:
1st option – same 3min/3min with tire drag
2nd option – same 3min/3min on local trails
3rd option – same 3min/3min on road or track

Bonus:
Push-up x 11
Weighted squats x 11
Wall ball x 11
This completes 1 round.
Continue repeating but drop reps down to 10/9/8/7/6/5 for remaining 6 rounds.
*Weighted squats recommended weights – guys 50lb & ladies 35lb (use a med ball for depth – stop when butt touches med ball during squat)
*Wall ball recommended weights – guys 20lb med ball & ladies 14lb med ball