Yancy Camp Workout 525
Some do a poor job serving the people, businesses, organizations, teams, etc that have provided them with opportunities. Here’s a personal rule I always try to follow. If I’m provided an opportunity to work for a business, I’m not going to bitch and moan about anything. I’ll do my best to professionally try and improve things where needed but I’ll never complain. Here is a fact – most aren’t being forced to work where they are. Most made a decision to go to work where they are employed or be on the team they are on. Unless there is illegal activity or abuse going on, my advice is to get the absolute most out of each and every day you’re there. Learn as much as possible and serve as much as possible. Even if we know today is our last day, we should give the company our best right up until the moment we leave. If we don’t like what we’re doing, we need to suck it up and make the best of it until we find something better. If we have issues, no matter where we are in the chain of command, we can professionally present solutions. We can be a problem solver and thought provoker at every level. I know there are times when we have all taken a job that wasn’t exactly what we wanted to be doing. This shouldn’t give us a free pass to complain about the job. I mean you can complain if you want, but I recommend working our tail off, and try to best position ourselves while we’re there. Don’t hang around others who bitch and moan about stuff. I was in the corporate world for many years and people quickly understood I wasn’t someone who would sit around and listen to garbage complaining. If it was people I was managing, they quickly realized I had zero room for it around the office/work sites. I have the great opportunity to work with a lot of different companies and every single situation I’m in wasn’t just handed to me. Trying to make every day, meeting, phone call, email, text message, and social media message about “we” and “us” vs “me” and “I” will go a long way I work very hard to make everyone know that I’m super excited to be on the team, and I’m willing to work my tail off to help them be successful. Again, always remembering that they provided me with an opportunity. Much love – Yancy
*The Yancy Camp clothing/garment store is live again on the website. We now have Yancy Camp headbands available in the store. Thank you for your support.
Workout 525
Phase 1:
Versa loop side steps x 20 each direction
Versa loop around the world x 5
Versa loop side step x 20 each direction
Phase 2:
Run x12min at low end aerobic effort
Phase 3:
Run x 1min at slightly above lactate threshold effort (this effort will be found in zone 4)
Run x 2min at low end aerobic effort
Run x 1min at zone 5 mile race pace effort
Thrusters x 10
Pull-up x 1 to hand position change x 16 to shoulder taps x 8 to pull-up x 1
Run x 2min at low end aerobic effort
This completes 1 round.
Continue repeating for a total of 8 rounds.
*It’s very important that you go right in to the strength training without any rest following the zone 5 x 1min run.
*If inside, I want you going with 15% incline on the treadmill for rounds 2, 4, 6, & 8.
*If outside, I want you going out 30sec out & 30sec back for the 1min sections, and I want you going 1min out & 1min back for the 2min sections (trail, road, or track).
*Thruster recommended weight – guys x 50lb & ladies x 35lb.
*If you’re able to easily complete the pull/hand change/shoulder tap section, I want you increasing the pull-ups to 2, the hand position change to 20, and the shoulder taps to 12.
*If you’re unsure what your lactate threshold HR is, you can go by feel knowing that lactate threshold is a pace that most can hold for appx 45min (give or take). Taking this info, slightly above is going to be your 5k-10k race effort.
