Yancy Camp Workout 531

As many of you know by now, the intro mental conditioning portion of your workouts are in large part me just sharing my journey with you as I navigate life with my family, friends, neighbors, community, and travels. I experience things that inspire me, and I experience things that inspire me to help others. Along the way, I form opinions and techniques just like everyone else. Along the way, I’ve experienced a lot and I’ve stumbled and fell down a lot. I love coaching, motivating, and graciously trying to persuade others to be the best version of themselves and I’m passionate about helping you and others because so many have taken the time to help me along my journey. Okay, so what’s my topic for workout 531? I just wrapped up 3 days at Disney World with my wife and kids. I had to leave a day early (it’s so hard to leave your family at Disney by the way) because I’m on my way to Andrews Air Force Base with Alpha Warrior to coach a bunch of Airmen PTL’s (Physical Training Leads). About Disney, again, it was a ton of fun, but there was something that continued to spark my concern for the human race. It’s not debatable that there is a higher percentage of obesity in our country and when you get the opportunity to mingle with thousands for three days, you see it differently when compared to our normal day to day lives. It hurts my heart to see so many young and middle aged people struggling to walk around the park because of their weight and to see so many riding around in battery operated carts. I know there are some who are dealing with issues beyond their control, and please know that I’m not directing any of this toward them. I also know there is a large percentage who need the motivation to take control of the necessary things they need to do to improve their health. This is where we come in folks. What can we do to help motivate someone near and dear to us? That family member or friend who’s letting their health go because of poor eating habits and lack of exercise. I know it’s not going to power the next sexy diet/exercise/self help book, but in most cases my friends, it’s as simple as cleaning up poor eating habits and exercising more. That’s a one page book we could all write that would be more effective than all the others out there. How we communicate to those in need is so important though. I recently promised a good friend that I would walk an upcoming OCR race with him. We’re going to walk the entire course in an open wave and I’m going to do the majority of the penalty burpees for him. It’s during times like these when we earn the trust to graciously talk about improved habits that can help make a difference. As we communicate with those in need, don’t make a big deal out of their weight and health. Just encourage them. Most will appreciate your encouragement and willingness to spend the time with them. Don’t overly pressure them with eating habits, diets, exercise plans, etc. Just encourage and be a gracious coach. An overwhelming majority of those who are caught in the rut of unhealthy behaviors want to make a change. I’m challenging you to help make a difference. The health of our family, friends, community, state, country, and planet needs us. Much love – Yancy

Workout 531
Phase 1:
Run x 2min at zone 3 aerobic effort
Run x 1min at slightly above lactate threshold (will be found in zone 4)
This completes 1 round.
Continue repeating for a total of 10 rounds.
*In easy to understand terms for your lactate threshold – your lactate threshold is when lactate begins to accumulate in the blood at a rate faster than it can be removed. In simple terms, you’re no longer comfortable and it’s a pace you can’t hold for a long time. Periodically spending time above lactate threshold will go a long way toward increasing your lactate threshold though. That’s why we do these type workouts on occasion. Enjoy my friends!

Phase 2:
15% incline on the treadmill, tire drag, or trail run x 25min at low end aerobic effort

Phase 3:
Weighted squats x 10
Push-ups x 10 (go with plyo clap push-ups if possible)
Thrusters or wall ball x 10 (go with wall ball if possible)
Plank w/hip circles x 20 (10 each direction)
Sandbell, sandbell, or slam/dead ball burpees x 10
Rope or cable rows x 10
This completes 1 round.
Continue repeating for a total of 5 rounds.
*If possible, tie all 5 rounds together without break
*Weighted squats – if you’re new to weighted squats, go with box squats and lightweight to help ensure clean lifting mechanics

Bonus:
Farmer’s walk x 1 mile
Recommended weight – guys 100lb (50lb each hand) & ladies 70lb (35lb each hand)
*Complete the mile for time.