Yancy Camp Workout 455

Today I’m challenging you to reach out to someone who’s been a big positive influence in your life. This pre workout message is inspired by the fact that my father and mother came to visit this weekend. They are both wonderful people and this weekend I just continually felt the urge to let them know how much they both mean to me. For whatever reason, we sometimes hold our emotions in and fail to reach out and thank the ones who have helped us establish a stable foundation to stand on as we navigate life. There are others in my life who I need to reach out to but this weekend it was my parents. I hugged them tight, told them I loved them many times, shared amazing real conversation, and we laughed and loved big together. There’s someone in your life right now who you haven’t opened up to in awhile (or ever) and I’m challenging you to make it happen today. Call, text, email, or if possible go visit this person or group of people and let them know how much you appreciate them. Don’t hold back either. Let them know with great conviction how much you appreciate them. Much love – Yancy

Workout 455:
Phase 1:
10min run at low end aerobic effort

Phase 2:
2 mile/3200m time trial – road, treadmill, or track (If you raced over the weekend, skip this portion of the workout).
*If running outdoors, chose a location that will allow you to easily go back and duplicate in the future.
*If you PR, make sure you log your new time in your online testing tracking log.
*If you’re new or somewhat new to the program and haven’t tested your 2 mile/3200m, here’s me putting pressure on you to get it done as well as all your other testing. If you recently tested, skip Phase 2 and go straight to Phase 3.

Phase 3:
Run or incline on treadmill x 14min at aerobic effort
Bodyweight squats x 14
Lunges x 12
Weighted squats x 10
Thrusters x 8
Broad jump x 6
One arm dumbbell snatch x 6 (3 each side – switching hands each rep)
Static bar hang x 14sec
Bar hand position change x 12sec
Toe to bar x 10 (modify with knee lifts if necessary)
Hip slaps x 8
Pull-up x 6
This completes 1 round.
Continue repeating but drop run or incline time down to 12/10/8/6min for remaining 4 rounds.
*If possible complete entire strength training sections unbroken.
*You may be able to complete the lower body strength training unbroken but be forced to break up the grip/pull bar work. This is fine but if possible, stay on the bar unbroken during the entire grip/pull bar work.

*If you’re short on time for this session, go with Phase 3 and move Phase 2 to a later time this week or weekend.
*If indoors, I’m fine with you doing some of the rounds on the treadmill with no incline and some at incline.