Yancy Camp Workout 569

Today’s mental conditioning piece is a shout out to Warren Martin. Warren has been a member for over a year and he recently reached out to our Yancy Camp Athletes & Coaches closed Facebook Group with some questions that some might feel to personal to reach out about. I do everything I can to try and make everyone feel comfortable reaching out to the group and it made me so very happy when I read Warren’s post.
A few things Warren said in his follow up post the day after:
1) Warren – Community is important
2) Warren – We were not made to walk this world alone. There is almost always someone else sharing your experience and it’s incumbent on all of us to help carry each other’s burdens and spur one another on towards love and good deeds.
3) Warren – Friends show up and scrub in. Yancy – Warren, I come from a family full of nurses and doctors. I understand this statement all too well.
4) Warren – I’m stealing this one, but “who you run with is the primary determinant of where you run and how you’ll get there. Glad to be running this race with you all.
Warren my friend, I want to thank you again for reaching out and sharing. To every one of you out there, I want you to feel 100% comfortable reaching out to the group anytime you need to discuss something that’s on you mind. If you feel it’s too personal to share with the group, as I’ve always shared, here’s my number – 512.423.3486. If I don’t answer immediately, it’s not because I’m ignoring you. Keep trying and/or shoot me a PM and I promise asap we’ll make contact and chat. I’m not trained in any type of therapy or counseling but I promise to be a good listener. This group as a whole has always been good listeners as well, and I want to thank you all for this. When there’s a stronger percentage of good, the bad gets outnumbered in a way where they have to jump onboard the awesome train or move on. I know that sounds relatively simple, but it’s very accurate. Much love – Yancy

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<span style=”color: #ff0000;”>Workout 569</span>

Phase 1:
ABCD running mechanic work x 10min
Versa loop warm-up x 2 rounds

Phase 2:
Run x 3min at zone 3 aerobic effort (track distance covered)
Clean & press x 8 (if possible, go with a heavy dead ball or sandbag – barbell w/plates is fine as well)
Side to side squat jump with sandbbell/sand disc or kettlebell row x 10 (5 each side)
Pull-ups x 5 to static hang until forced to drop (don’t exceed 30sec hang)
This completes 1 round.
Continue repeating for a total of 10 rounds.
*Track your total distance covered for the 3min x 10 runs at zone 3 (stay honest with zone 3)
*I’m fine if all or a portion of this workout is completed at incline.
If you don’t have a dead ball or sandbag that provides you with a challenging weight for 8 reps each set, go with with a barbell.
*You owe 10 burpees for every round you weren’t able to static hang for 30sec.

Phase 3:
Turf or grass field barefoot run x 2min
One legged hop x 20 each leg
This completes 1 round.
Continue repeating for a total of 5 rounds
*If you have acces to a sand pit, use the sand in place of turf/grass