Yancy Camp Workout 567

This year I’m challenging you to simplify certain aspects of your life in a way that allows you to spend more quality time with your family, friends, yourself, and possible friendship opportunities. In some cases this simply means we need to say yes more to opportunities we get to spend time with others. I’m an example tonight as I program late in the day because I said yes to spending the day on the trail with my family. My initial reaction was to stay home and get my work done early, but instead, I had a blast with the family out on the trails. In some cases, this might mean simplifying your life in a way that provides you more financial freedom which can definitely open up your schedule. Being 100% honest, I struggle with this sometimes. I love serving others with the various businesses I have going on, but there are times when I let it get in the way of serving my family. My wife and I promised to pour in to our own relationship, relationships with our friends and family, our faith, and especially our kids. It freaks us out sometimes when we realize our daughter will be graduating in 6 years, but I believe it’s very impactful when we pause and have the wow moments that reground us and remind us how important quality time with our family is. We’re okay with slipping sometimes as long as we’re reminding ourselves to get back on track. No amount of money, a big house, or nice cars can replace amazing human interaction. Much love – Yancy

Workout 567

Phase 1:
Versa loop warm-up x 2 rounds.
ABCD running mechanics x 6min

Phase 2:
4min Tabata x 4 rounds
*If indoors I want this to be at 15% incline
Start timer
Position feet off to the sides of the treadmill until timer hits 10sec mark
Run x 20sec at 95% effort (you’ll now be at the 30sec mark)
Position feet off to the sides of the treadmill until timer hits 40sec mark
Run x 20sec at 95% effort (you’ll now be at 1min mark
Continue repeating this process until you hit the 4min mark
Recover x 3min at easy zone 2 effort
This completes 1 round.
Continue repeating for a total of 4 rounds.
*If indoors, keep track of the average mph/pace you’re able to maintain for each 4min Tabata round.
*If outdoor, a 400m track or other controlled & measurable area is the best place to do a Tabata. If outside, keep track of the distance you’re able to travel each 4min round.
*Tracking the pace and/or the distance traveled is important because if you come back to this one over time, I can promise you’ll see improvements. I’ve had athletes who struggle to cover 800m outdoors in the 4min and they’re hitting 1000m + in short time. The the indoor sessions, I’ll have athletes improve their pace by 15-20% in short time. This is a good one to bookmark!
*If outdoors, your 10sec section will be a walking effort.
*Keep in mind that it’s very normal that your 95% effort pace is going to slow as the rounds wear on. Keep hitting an honest 95% effort during each 20sec effort.

Phase 3:
Clean & press x 8 (bar w/plates, dead ball, sandbag, or other weight implement if just fine)
Heavy farmer’s carry x 30sec
Fwd bear crawl x 5yd to bwd bear crawl x 5yd – continue for a total of 30yd
This completes 1 round.
Continue repeating for a total of 8 rounds.

Bonus:
1000′ of elevation gain at zone 3 effort (indoors or outdoors)