Yancy Camp Workout 526

Many of us will hide from or skirt around insecurities, things we’re ashamed of, and things that cause conflict, stress, or uncomfortable feelings. A great sense of relief can come when we are able to openly talk about these things. I’m encouraging you to share with people you can trust and in some cases, just sharing even if you know some will judge in various ways. My favorite mental conditioning coaches, influencers, business men and women, friends, family members, co-workers, actors, musicians, athletes, and politicians have always been those who peel back their own onion and let me/us see the real person and share their insecurities. Most are very forgiving when they hear or see things that are shared in a genuine, humble, and honest way. I’ll share something about myself that can be a challenge for me at times. At times, I struggle with believing in myself. Things can be going well and I’ll let doubt creep in. I’ll start overly critiquing myself and trying hard to find fault in projects I’m working on. I’ll even allow myself to settle for average sometimes when I know I could knock it out of the park. This is something I’ve worked through for the most part but it still creeps in at times. Having the opportunity to work alongside a lot of successful people has helped. We get to know people who we once thought were larger than life, and often times, we come to realize they are just normal people who are driven and possess exceptional work ethic. If you ever find yourself struggling with “am I good enough”, I encourage you to stand tall and believe in yourself. Graciously go all in and be the best version of yourself. You are good enough! Much love – Yancy

Workout 526
Phase 1:
Versa loop exercises
Lat row x 20 (10 each arm – switching each rep)
Side row x 20
Lat pulldown x 20
Bent row x 20
Side step x 40 (20 each direction)
Side shuffle x 40 (20 each direction)
Monster walk x 40 (20 each leg
Around the world x 5 rounds

Phase 2:
Run x 5min at low end aerobic effort

Phase 3:
Run x 1min at mile/1600m race pace
Run x 2min at 50% slower than mile/1600m race pace
Weighted squats x 10
Run x 1min at mile/1600m race pace
Run x 2min at 50% slower than mile/1600m race pace
One legged burpee to pull-up x 10
This completes 1 round.
Continue repeating for a total of 8 rounds.
*If indoors go with 15% incline on the treadmill for every other round.

Bonus:
Heavy farmer’s walk x 1min
Side to side sandbell or kettlebell row x 20
Rice bucket finger extensions x 50 (25 each hand)
This completes 1 round.
Continue repeating for a total of 5 rounds.

Example of Phase 3: my current mile/1600m time is appx 4:55 so I’m going to round up to 5min. There’s 1600m in a mile. 1600 divided by 5 = 320m so I will be running appx 320m for each 1min run. If your mile time is 8min – 1600m divided by 8 = 200m.
*If you’re blown up after your first 1min at mile/1600m race pace, you’re definitely going to fast. Keep in mind, 1min is going to be appx 1/5 to 1/10 of the amount of time it takes you to run a mile/1600m. You want to carry this pace for 1min with smooth efficient running mechanics.
Weighted squats – I want this to be heavy but a weight you can handle without sacrificing good clean form. If you have poor squat mechanics, I want you going with weighted box squats.
One legged burpee to pull-up x 10 – If possible, this can be progressed by wearing a weight vest.

Enjoy!