Yancy Camp Workout 518

As I’ve mentioned in pre workout messages before, I work with a company called Alpha Warrior and we provide fitness services to the US Military. My time spent working with our Soldiers, Airmen, Sailors, and Marines the past couple years has created some of the greatest memories of my life. As a veteran it has given me the opportunity to get a glimpse back in time to when I was in the service. At Alpha Warrior we get to play a role in helping improve the fitness culture in the military. When I’m out on the fitness tour at various bases, I make it crystal clear to our service men and women that at Alpha Warrior, we feel they are the most important athletes in our country. I’m confident the vast majority of civilians don’t think of our service men and women as the most important athletes, but they are. Their physical and mental preparation always has to take in to consideration that they are preparing for the possible worst day of their lives. Some reading this aren’t from the USA but I’m confident that those who serve in your country are in similar roles with similar responsibilities. Service men and women have many of the same reasons we do to stay in shape – maintaining or improving health, looking good in a bathing suit, competing in athletic competitions, social interaction, etc. but they also have a responsibility to keep their body ready to perform for a reason above and beyond any of our reasons. I feel our military and first responders (paid by the taxpayers) have a responsibility to take care of their health and physical fitness. Most others choose to stay in shape for personal reasons/goals. I’ve learned that culture plays such a huge role in why all of us choose to take care of ourselves or let ourselves go. No matter the reasons for choosing to stay or get fit, the culture you’re involved in is very important. Here’s where you come in. At your home and at your work, you can be a positive influence to the culture. When a veggie tray shows up at work vs a dozen donuts that’s helping with the culture. How you shop at the grocery store and choosing to make fitness a part of your life is helping create a certain culture at your home. Be a positive influence to the cultures you’re a part of. Many of us care about helping change culture but some struggle with how to do it graciously. I use the term “graciously direct” a lot. I feel it’s a great way to go in to just about every situation. Most don’t want to be preached to but they’ll listen when we communicate in a way that reels them in. So with this in mind, I challenge you to refrain from hammering on issues in person or on social media. Instead, provide an avenue for change in a way that brings people together. Statements like, “people are ridiculous”, “why would someone eat that garbage”, “people are so stupid”, “people are so lazy”, “what a terrible example for their kids”, etc. (I could easily list 25+ common statements I read on social media) are not productive. At work and at home if it’s needed, be the the spark that ignites culture change. Build a big group to make the next OCR that comes through your area. Start a weight loss challenge, workout meet-up, take your family out for hikes/workouts/races, and set examples for what consistently eating healthy looks like.
Side note, give a fist bump and a thank you to someone in your area who serves. Much love – Yancy

Workout 518

Phase 1:
7min run at low end aerobic effort
Versa Loop exercises
*All movement exercises – 30yd (15yd down & back)
*All upper body pull exercises – 20 reps (10 each arm)
*Around the world legs – 5 rounds
*Around the world push-up – 5 rounds
*This completes 1 round.
*Continue repeating for a total of 2 rounds.

*518 is a progression of 515 & 512.

Phase 2:
Run x 3.5min at low end aerobic effort
Tabata run x 3min
Run x 3.5min at low end aerobic effort
Tabata weighted step-ups x 3min (increase weight compared to what you used for 515)
Run x 3.5min at low end aerobic effort
Tabata run x 3min (15% incline if inside)
Run x 3.5min at low end aerobic effort
Tabata burpee to pull-up x 3min (wear a weight vest if you have access to one)
Run x 3min at low end aerobic effort
Tabata run x 3min
Run x 3.5min at low end aerobic effort
Tabata one arm dumbbell snatch x 3min (increase weight compared to what you used for 515)
Run x 3.5min at low end aerobic effort
Tabata run x 3min (15% incline if inside)
Run x 3.5min at low end aerobic effort
Tabata hand position change x 3min (wear a weight vest if you have access to one)
Run x 3.5min at low end aerobic effort
Tabata run x 3min
Run x 3.5min at low end aerobic effort
Tabata dead/slam ball slams x 3min
*If indoors, I want you doing at least 1/2 of the low end aerobic and Tabata run sections at 15% incline on the treadmill.