Yancy Camp Workout 524

Yesterday I spent the entire day hanging with my son and four of his friends for his 8th birthday party. We went to the Texas Longhorn vs TCU Horned Frogs Football game and had a blast. After the game we all stayed up super late and partied like a bunch of 8 year old rockstars. Having those five boys together was a large management task and I don’t think I’ve ever witnessed so much energy in my life. They went non stop from about noon-midnight and then were all up by 7am this morning. It was such an epic time but I’d be lying if I said I wasn’t mentally and physically exhausted today. The reason for this pre 524 mental conditioning post is to challenge everyone to be honest with their friends, family, and in this case your kids parents when those “how did my kid act”, “did he or she have good manners”, etc. For my wife and I, and for most other parents, we try to raise our kids in a way that ensures they will handle themselves well when they are away from us. The kids all have slightly different personalities but for the most part, you can quickly see what their level of coaching at home looks like. One of Scout’s friends was being such a great kid that I had to text his mom to let her know how well behaved her son was. Of course he was flying around non stop with 8 grade energy but you could just tell there has been great coaching going on at his house. On the flip side, I feel it’s just as important to let parents, friends, family, co-workers, etc. know when it’s clear things are getting outside the guardrails. With our kids, all us parents can team up and work together to help coach our young future rockstars. Sometimes parents will worry about their little Johnny and Jane getting critiqued, reprimanded, and coached instead of being really stoked that they are getting a great opportunity to be coached/managed at an early age by others outside the house. I communicated with one parent about the awesome positives and then explained one specific thing I thought would help little Johnny as he navigates his awesome life ahead of him. It would have been a lot easier for me to just complain about it to my wife and friends but I feel the right thing to do is communicate with the parents. If the favor was returned, I would graciously thank the parent for passing on the information. The best internship for our kids is their time being coached and managed by other imperfect adults. Especially adults that aren’t afraid to coach them. I believe it’s more common today than in the past for teachers, coaches, and parents to be afraid to really coach kids up, and parents are a big reason for causing this apprehension. I encourage you to allow your kids to be coached. I’m a huge fan of junior high and high school team sports, academic groups, band, choir, clubs, camps, etc because they place our kids in constant situations where they are being coached away from their parents. They are in situations where they have to work well with others on a team. It’s seriously some of the greatest internships they could possible have leading up to their post high school lives. Letting them spend time with other parents who aren’t afraid to coach them up is also a great internship. I’ve coached and managed thousands of youth and adults over the past 20 something years and it’s not a perfect science by any stretch, but there is a direct correlation to the type of coaching/managing our youth receive when they are young and how successful they are as they get older. And when I say “successful” I’m talking about waaaay more than just how much money they earn. Big shout out to all you parents and future parents out there. It’s one of the most challenging and rewarding jobs you’ll ever have. Much love – Yancy

Phase 1:
Versa Loop side step x 20 steps left & 20 right
Versa Loop monster walk x 20yd
Versa Loop sumo jumping jacks x 20
Versa Loop around the world x 5 rounds
This completes 1 round.
Continue repeating for a total of 2 rounds.

Phase 2:
Run x 15min at low end aerobic effort

Phase 3:
*For this workout, you’ll need a hill (if possible 15%+) that takes you appx 2.5min to ascend at above lactate threshold or access to a treadmill.
Ascend the hill or run on the treadmill at 15% incline x 2.5min at above lactate threshold effort
If using a hill, shuffle jog down for your recovery.
If using a treadmill at 15% incline, reduce the speed to a walk effort x 2min
This completes 1 rep/round.
Continue repeating for a total of 9 reps/rounds
For reps/rounds 3, 6, & 9 I want you carrying a heavy weight (50+ lbs for guys & 35+ lbs for the ladies). Make sure you keep the effort above lactate threshold for the carries.
*If you’re racing Spartan WC’s this Saturday, I only want you doing 6 rounds and you’ll be in full taper mode the rest of the week.

Phase 4 (if possible, start immediately after completing phase 3):
Strength band resistance burpees x 10
Strength band rows x 20 (10 each arm)
Static bar hang until forced to drop
Rest x 10sec
Hand position change x 28
Rest x 10sec
Pull-up or assisted pull-up x 3
This completes 1 round.
Continue repeating for a total of 5 rounds.
*If you don’t have access to strength bands (see videos for exercise visuals), replace with regular burpees and dumbbell bent rows x 20 (10 each side)