Yancy Camp Workout 548
Good morning rockstars! Yes, you are all wonderful people with something huge to give today. Everything you say and do is going to be said and done with passion and conviction. You’re going to believe in yourself. You’re going to have confidence in what you have to provide to this day.
True story – When I’m not traveling, I spend Friday nights in the fall in the locker room and on the sideline of the Cedar Park Timberwolves. For 10+ years I’ve been providing strength and conditioning and mental coaching for the Timberwolves. Last friday night we were in a serious dogfight during our playoff game. As the last second ticks off the clock in regulation the score is tied 7 to 7. The team huddled everyone up. The coaches weren’t in the huddle. It was the young men who rallied everyone together. I watch multiple players stand up and speak with conviction above and beyond anything I’ve ever heard from them before. They let their guard down, stopped worrying about what others might think of them, and they delivered powerful messages. A bunch of young teenagers lifting each other up during a time that was about to determine if their time playing Football was over or if they earned the right to prep and play another week one round deeper in the playoffs. This is a team that has had a lot of success. In the last 8 years we’ve played in 3 state championships and won 2. In the other 5 years we made it 3 or more rounds deep in the playoffs. There’s a strong culture of success in the program. They had their backs against the wall and how they responded what amazing. As I said above, they spoke from the heart and presented themselves in a way that gave me chills. There are times in life when this is exactly what is needed. So often we hold back because we’re worried about what others will think about us. My ability to communicate, motivate, and serve others improved dramatically once I stopped worrying about how others might perceive my messaging. There will always be haters but there will be a much larger number who value your passion and willingness to serve them. You have greatness inside of you. Let it out today! Live, love, and serve big today my friends. Much love – Yancy
*We won the game 10-7
*http://MudRunGuide.com has opened up the nominations for OCR awards for 2018. There are a couple training areas where Yancy Camp could be nominated. We would greatly appreciate your nomination/vote. Thank you all for your support.
Workout 549
Phase 1:
54/270
You’ll need a 100yd or 90m field.
Start timer
Burpees x 5 in the end zone or on an exterior portion of the 100yd/90m field
Run the length of the field
This completes 1st round
Burpees x 5 in the other end zone or on an exterior portion of the other end of the 100yd/90m field
Run the length of the field (back to where you started)
This completes 2nd round
You’ll continue this process until you’ve completed a total of 54 rounds (appx 5k of running and 270 burpees).
*To help keep track of this workout, it’s good to have 27 coins, rocks, marbles, or something similar. Every time you get back to the starting point, you move one from the uncompleted pile to the completed pile. When you’ve moved all 27, you’ve completed rounds.
*This is a mental and physical grind and I like how it builds a resilient mindset. I program this workout once or twice every year and all my veterans know what I’m talking about. Early on in the workout, it’s going to seem like it’s going to take forever to finish the workout. Hang in there and get it done!
Phase 2:
Hill training
If possible, I want you doing this workout outside. You’ll need a hill that allows you to ascend for a total of 2min without interruption. Inside on a treadmill will work as well.
Outside hill or 15% incline x 2min at zone 4 above lactate threshold effort
Downhill zone 2 easy recovery effort x 3min or 15% incline at zone 2 easy effort x 3min
This completes 1 round.
Continue repeating for a total of 5 rounds.
Phase 3:
800m/half mile farmer’s carry (recommended weight – men 50lb each hand & women 35lb each hand)
Enjoy!
