Yancy Camp Workout 533

This message goes out to everyone who has kids, a soul mate, and good friends. I know life can get crazy and we find ourselves going 90mph, but spending quality time with your family and friends is so important. Allowing yourself to be patient, understanding, and forgiving is so important. Allowing your kids to get a little rowdy and have fun is also important. I started thinking about today’s message last night while we had friends over to the house. Our kids were playing with my friends kids and he said, “there’s no way our kids would be allowed to play like that at our house”. The kiddos were having an absolute blast just being normal rowdy creative kids. Something got knocked over at some point, and for my wife and I, this kind of stuff is no big deal. There’s not a material item we own that’s not replaceable but the time we get with the ones we love is magical and can’t be replaced. As I get older, I find myself caring less and less about material items and much more about time. Time and our life experiences with others is where the true joys in life are found. I prefer to not worry about the kids messing up the house or the backyard while they are in the middle of what is a magical moment for them vs over controlling the situation and stealing their thunderous joy in the moment. If you really want to live it up, I dare you to dive in and play with them. And when something gets broken or spilled, just smile at them, give them a high five, and say something like, “no worries buddy, this is so much fun, and I know you didn’t do it on purpose”. Same with your soul mate and friends, don’t stress about the little stuff. Make the time to ensure you get quality time together and really invest in the moments. Be all in! Much love – Yancy

Workout 533

Phase 1:
Run x 10min at low end aerobic effort

Phase 2:
Lactate tolerance training
Run x 2min at slightly above lactate threshold (will be found in your zone 4 heart rate range)
Run x 4min at low end aerobic effort (low end zone 3)
Run x 1min at slightly above lactate threshold
Run x 2min at low end aerobic effort
This completes 1 round.
Continue repeating for a total of 4 rounds.
*If indoors, I want you going with 15% incline on the treadmill for rounds 2 & 4.

Phase 3:
Strength endurance
One arm dumbbell snatch x 10 (5 each arm – switching hands each rep)
Thrusters x 10
Pull-up x 1 to hand position change x 16 to pull-up x 1
Weighted step-ups x 10 (5 each leg – see video in library for proper form)
Static bar hang until forced to drop
This completes 1 round.
Continue repeating for a total of 4 rounds.
*Go unbroken for all 4 rounds if possible (no rest between each exercise)
*If you’re forced to rest during the exercises and/or are unable to complete the pull-up/hand position change/pull-up section unbroken, that’s fine, but I want you tracking time. Track the total time it takes you to get to the pull-up/hang/pull-up section, then track the time you’re able to hang on the bar. You’ll subtract your hang time from the time it takes you to complete the exercises each round. The goal is to have a negative score each round.
*I want you recording the weight you use for this workout as well as the amount of time you’re able to hang on the bar each time during the static bar hang.

Phase 4:
Bodyweight lunges x 100 for time
*I want your back knee almost touching the ground on every rep

*We’ll be doing this or a version of this workout numerous time this off season and I want you keeping good track of your progression. Your weight in the strength training portion should increase over time, your bar hang time should increase, and your distance covered during the runs should increase as well. Enjoy my friends and here’s to us owning the off season and coming out and reaching new heights in 2019.