Yancy Camp Workout 480

Invest time in those important to us. Throughout life, there will usually be a small number of friends and family members who you create a very special friendship with. Hold these relationships close to your heart and serve them with a big selfless approach. Several of my closest friendships are because the individuals went out of their way to build me up and boost my confidence during times when I was unsure about myself. It drew me in to them and I developed a loyalty and open heart. Of course family is naturally on a very high level of friendship for many of us and it’s something very special when a friend becomes family.
*Don’t forget my recent post about the Five Love Languages by Dr. Gary Chapman. I strongly recommend you read the book or watch the videos which were designed for small group study. I will personally guarantee a wealth of knowledge that will help you become a better friend and family member.
Today I want you reaching out to those close to you and making some type of contact. My veterans know this is something that’s important to me and I bring it up on occasion in my pre workout blog posts. I want you serving and loving big all day every day and you’ll become a person people gravitate toward and love to be around but today I want big focus on reaching out to those close to your heart.  Let them know how much they mean to you and make sure you do something special for them on the regular.  *The Five Love Languages can help give you great direction on how to serve those you love as well as those you cross paths with on a regular basis.  Much love – Yancy

Workout 490
This workout is going to be a 2+ part series of workouts where we gather some data and then come back at a later date and hit the sessions again.

Phase 1:
10min warm-up run at low end aerobic effort

Phase 2:
Weighted burpees x 7 (recommended weights – guys 50lb & ladies 35lb / I used my 44lb RAM Roller)
Thrusters x 7 (same weight)
Run 400m at mile race pace effort
Run 400m at low end aerobic effort
This completes 1 round.
Continue repeating for a total of 8 rounds.
*Take note of your pace during the 400m runs at mile race pace effort.
*Within the next 7 days, I want you hitting this exact workout but I want you removing the 14 strength training reps. Take note of your pace during the 400m runs at mile race pace effort. We want to find what type of drop off in pace we see when we add the strength training.
*You can also duplicate this indoors on the treadmill at 0% incline (go for 400m) or at incline (go for time if using incline – 1.5min race effort & 2.5min low end aerobic effort).

Phase 3:
Pull-ups x 3
Start timer
Farmer’s carry w/35lb x 2 (guys) or 25lb x 2 (ladies) weight plates until forced to drop.
Stop timer the moment you have to drop
This completes 1 round.
Continue repeating until timer hits 12min total time of farmer’s walk.
*This workout is designed to use a pinch grip on the weight plates. If you don’t have access to plates that will allow pinch grip, you can use a full grip farmer’s carry technique but you must go for 20min total time.
*Either way, the goal is to get to the time mark in the shortest number of reps possible.

The RAM Roller is a great multi purpose fitness tool – if interested, you’ll find a discount code in the Affiliate Page at YancyCamp.com)