Yancy Camp Workout 532

I’ve been in Washington DC at Andrews Air Force Base the last 3 days with Alpha Warrior. I cherish every moment I get with out service men and women. I was able to take a good friend and fellow Alpha Warrior Coach on a tour of many of the monuments and museums in DC. In just 3-4 hours you’re able to take in some numerous emotional moments as the monuments tug at your heart. We are a country that’s far from perfect but we’re a country I’m proud of. I’ve toured the Mall/monument area numerous times and I still tear up at certain spots. The Korean War and Vietnam Monuments get me every time. This was my first time to see the new WWII Monument. It’s such a beautiful memorial. Martin Luther King’s Monument is amazing and so well done. FDR’s monument is a reminder of 12 years that was defined by the Great Depression and WWII. Our history, just like world history, is filled with grief, love hate, service, war, growth, depression, excitement, joy, and sadness. As we speak, we are all playing a role in our history, and we will all leave some type of legacy. We are just one person in a world with a population of 7.5 billion but each of us has a wonderful opportunity to be the absolute best version of ourselves. Even if there aren’t monuments around DC built in our memory, we have an opportunity to serve big and leave a legacy. The envelope will be sealed and stamped one day. How will you and I be remembered. Much love – Yancy

Workout 532
Phase 1:
Cycle x 10min at aerobic effort

Phase 2:
Outdoor trail run or 15% incline on the treadmill x 4min at zone 3 aerobic effort
Dead lift x 6 (use a hex bar if available)
Rope or towel assisted pull-ups x 20
Shoulder taps x 20 to one arm hang x 20sec each arm
Side to side kettlebell or sandbell row x 30 (see video in library)
Forward to backward bear crawl x 50yd (5yd fwd, 5yd bwd, and continue repeating)
This completes 1 round.
Continue repeating for a total of 6 rounds.
*Dead lift – I want you to choose a weight that’s challenging but also allows you to complete all 6 reps without sacrificing clean lifting mechanics. *I also want you keeping track of your dead lift weight.

Phase 3:
Run x 400m at aerobic effort
Heavy farmer’s carry x 100m (I want you going with a heavier weight that last week but no more than a 5lb increase per kettlebell or dumbbell)
This completes 1 round.
Continue repeating for a total of 10 rounds.
If on a 400m track, you’ll simply set your weight implements down at the end of each 100m carry, run 400m, and you’ll end up where you dropped your weights.
If on a trail, you can carry outbound for the first 6 rounds and carry inbound on the last 6 rounds. For the run, simply run away from your weights for appx 200m then run back.
If on a treadmill, you’ll need to complete your 100m carry around the gym floor unless your gym if fine with you completing the carries on your treadmill.

Bonus:
15% incline treadmill or sustained trail ascent x 15min at aerobic effort
*If on a treadmill, same as last week, I want you comparing your distance covered at aerobic effort to the first time you tested our 15% incline x 15min for max distance.