Yancy Camp Workout 561

We often struggle to make change.  Change that’s needed!  With exercise for example many link it to pain and discomfort vs pleasure and enjoyable.   Link enough pain or pleasure to something and you’ll make change. You can also change what you link pain or pleasure to.  Rituals – some much of our success or lack there of revolves around our rituals. Rituals in your relationship, fitness, finances, etc. If you embrace fitness on a consistent basis, it’ll show in your appearance, how your body functions, and your health will improve. If you commit to a budgeting your money, you’ll usually save more and have less financial stress. If you commit to serving your spouse, remembering and serving their love languages, forgiving them, loving him/her with a kind and open heart, and push your pride aside, you’ll usually have a healthier relationship. Whatever you focus on – you’re going to find it! These are just a few of the massive number of nuggets you’ll get from this Tony Robbins link https://youtu.be/Ys5PNpoC16Y .  As I’ve mentioned numerous times in the past, I will often lean on others to motivate, inspire, energize, and dial in my focus. This morning Tony lifted me up!

Workout 561

Phase 1:
Versa Loop warm-up x 2 rounds (you can find this warm-up video in the Versa Loop folder in your online Video Library)

Phase 2:
Run x 2:30min at zone 3 aerobic effort for max distance
Run x 30sec at above lactate threshold zone 4 effort
Sandbell/bag/disc squat jump w/low throw x 10 (dead ball or med ball can be used in place of sandbag & you can use a wall to create a rebound)
Hand release push-ups x 10
Weighted step-ups x 20 (10 each leg / suggested weight – men 50lb & women 35lb)
This completes 1 round.
Continue repeating for a total of 10 rounds.
*If inside on a treadmill, I want you going with 15% incline for rounds 2/4/6/8/10
*I want you hitting the 30 reps at a strong race pace effort
*Take note of the exact running distance you’re able to cover over the course of the 10 rounds.
*Watch step-up video in library for proper form – one foot always stays on the box/bench

Phase 3:
Sandbag or kettlebell row 50 (25 each arm)
Weighted lunges x 50yd for time
This completes 1 round.
Continue repeating for a total of 5 rounds.
Drop yards/reps down to 40/30/20/10 for remaining 4 rounds.
*For the weighted lunges, I want your back knee to almost touch the ground behind you and your front shin should be close to perpendicular to the ground on each step with knee over the top of the ankle.

Bonus:
Weighted carry at incline x 10min at zone 3 aerobic effort
Suggested weight – men 30lb & women 20lb
*I want you to go unbroken (never setting the weight down or stopping) so adjust the weight as necessary if you feel 30 & 20lb will be too much. If you feel 30 & 20lb won’t be enough, then increase your pace but stay zone 3 aerobic.
*If indoors, go with 15% on the treadmill.