Yancy Camp Workout 547
One of my favorite motivational videos starts out with – “life ain’t always sunshine and rainbows”. It’s very natural for us to crave easy and smooth. Not for a second will I pretend to tell you that I love when things get tough and challenging but I will tell you that I’ve worked very hard to coach myself to embrace the situations when the you know what is hitting the fan. The road will get bumpy sometimes and we don’t have to like it but we can embrace it with a positive and optimistic attitude. As another one of my favorite motivational videos says, “that’s how winning is done”! The word winning embodies a lot more than just an athletic event. We have a chance to win every single day. When you lift yourself, others, and situations up when times get tough, I 100% call that winning. After my 16 days with the US Army at Fort Bragg during the BOSS Strong Alpha Warrior Competition, I got home and went through a couple days of depression. I was dragging ass trying to play catch up once I got back. This, and the mental roller coaster ride of 16 straight days of going through appx 70 competitions over the course of the event had me in a slump. Every day that I’ve been back I get up and listen to motivational videos. Sometimes for an hour each morning. I lean on motivational videos to provide me with a huge lift. I’ve watched every Nick Vujicic video on YouTube. Most of them many times. I’m going to leave you with this one ( https://youtu.be/CfmAZb6EmlI ) and I encourage you to watch it, watch it with your kids/family/friends, and share it with others. We can’t navigate this journey by ourselves. Lean on others to provide you with motivation then you can help be the conduit to share with others. Trust me, you’ll eventually find yourself being a mental conditioning coach to others in your life. Much love – Yancy
Workout 547
Phase 1:
Versa loop exercises
Versa loop side step x 20 each directionlk
Versa loop side shuffle x 20 each direction
Versa loop around the world x 5
Versa loop sump jumping jacks x 5
Versa loop speed touches x 20 each direction
Versa loop side step x 20 each direction.
Phase 2:
Dead lift (use hex bar if available) x 6
Farmer’s walk x 30sec (recommended weight – men 50lb each hand / women 35lb each hand)
Pull-up x 6
Hand release push-ups x 12
This completes 1 round.
Continue repeating for a total of 5 rounds.
Phase 3:
Run x 3min at low end zone 3 aerobic effort
Run x 90sec at high end zone 4 effort – making sure you’re well above lactate threshold
Heavy carry x 90sec at zone 3 aerobic effort
This completes 1 round.
Continue repeating for a total of 5 rounds.
Phase 4:
Tire drag of 15% incline x 20min at low end aerobic effort.
