Yancy Camp Workout 570

Amy, the kids, and I just wrapped up a wonderful 3 days with my mom and dad. As I get older, I find myself appreciating my mom and dad more and more every time we get to hang out. I feel raising kids is one of if not the most magical experience humans get to enjoy. It can be very challenging, scary, nerve racking, and anxiety causing at times, but it’s such a crazy cool experience. Watching my dad play sports with the kids and see how proud mom and dad are when they get to watch the kids at Jiu Jitsu class, puts a smile on my face and tears in my eyes. Last night we were in the hot tub and all of a sudden Scout jumps in the freezing cold pool and starts swimming around. Dad and I looked at each other and said, “I guess we have to jump in as well.” A few seconds later, three generations of Culp men had taken the polar bear plunge and were swimming around in the freezing cold water laughing and splashing around. It was a simple moment but a moment I’ll never forget. Every since my cancer journey, I have worked very hard to be more present and in the moment every chance I get when I’m around other people. When I’m with my family, I always try to take this focus up a notch. I always make sure I thank mom and dad for loving, providing, and coaching me for 18+ years and they still do the same 28 years since I’ve left the house. Now I get to teach them how to use technology, download apps on their phones, how to get places on their phone, download their favorite songs in a matter of seconds, let Alexa solve answer their questions, pause live tv, find the best restaurants in the area on their phone, the joys of binge watching a great netflix series, and so much more fun stuff. I love them all more than I ever thought was possible.
I’m challenging you to take the time to love on your family and close friends above and beyond what feels normal. Turn it up a notch. Squeeze them tight when you hug them. Tell them you love them. Do not hold back. Do not let them leave without looking them in the eyes and telling them how much you love and appreciate them. If there’s tension, in most cases, we can and should find forgiveness in our hearts. Call and text when you think about them. Love your neighbors, co-workers, and every single person you come in contact with as well. I’m approaching my 2 year anniversary of my last chemo session and cancer made me a better person. I thought I had it all figured out but when we’re aggressively knocked off our feet, often times we drag ourselves up off the floor with a new found love and respect for things we weren’t seeing with crystal clear vision. I’m challenging you to pinch the life out of every single minute you get each day. Live, love, serve, and laugh big this year my friends. Let’s make it our best year yet. Much love – Yancy

Workout 570:

Phase 1:
Versa loop warm-up x 2 rounds.
ABCD running mechanics x 10min

Phase 2:
4min Tabata x 4 rounds
*If outdoors, I want you working each 4min Tabata on a sustained ascent/climb. If indoors, I want you working each 4min Tabata at 15% incline.
*If outdoors, I want you going with an easy zone 2 effort on the descent for your recovery (if it takes longer than 3min, that’s fine).
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.
Finish Phase 2 w/15% incline or outdoor ascent x 15min at zone 3 aerobic effort.
*If indoors, keep track of the average mph/pace you’re able to maintain for each 4min Tabata round.
*If outdoor, you’ll be brisk walking for each 10sec piece.
*Make sure you track your distance covered and pace for reach 4min round.
*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:
*Complete the following for time
Start timer
Clean & press x 10 (go with a dead ball or sandbag if possible)
Pull-up or assisted pull-up x 5
Continue repeating but drop reps down to 9/4, 8/3, 7/2, 6/1
Stop timer

Rest x 1min

Weighted step-ups x 20 (10 each leg)
Pull-up x 1 to hand position change x 12
Continue repeating but drop step-up reps down to 18/16/14/12/10 for remaining 5 rounds (pull-up x 1 to hand position change x 12 stays the same)
*For the step-ups, use the same weight you used for the clean & press

Ryan’s weekly bonus:
Row x 500m
Burpees x 20
Box jumps x 20 (men 24″ / women 20″ – modify as necessary)
Wall ball x 20 (men 16-20lb / women 10-14lb)
This completes 1 round.
Continue repeating for a total of 5 rounds.
After completing 5th round – complete a 1 mile run at 90-95% effort
*You have 30sec to start the run after completing your 5th round.
*Go get this one!  The body should be TIRED after this one!