Yancy Camp Workout 579

The decision making period going in to uncomfortable situation plays a huge role with the level of success and happiness people have. People are really good (but I would prefer to say “bad”) about talking themselves out of things during this very important decision making period. It’s a period that usually lasts less than a minute but it’s during this time where people mentally wrestle and beat themselves up. I’m not good enough, I suck at that, I’m tired, I’m too nervous, that scares me, what if I fail, I don’t deserve this, etc. are a few of the many things we are all guilty of mentally wrestling with during this important period of time. People will mentally beat themselves in to submission. Let’s work through a couple real life situations together and see if we can develop strategies to conquer some of the opportunities sitting right in front of us. There is no such thing as a “natural” speaker, “morning person”, the person who “just gets it”, the person who’s just “natural at everything he or she does”, and I could go on with many other examples. All these people you may be guilty of categorizing deal with the same things you and I deal with.
Here are some examples. They don’t want to pop right out of bed the moment the alarm goes off, but they do. They get nervous before giving a speech or presenting something where they have to speak, but they find the courage to do it. They initially cringe at the thought of tackling a challenging project, but they dive in. They enjoy fun foods (I’m not a fan of calling it “cheat”) just as much as everyone else, but they find the necessary will power to consistently fuel their bodies in a healthy way. They dread certain workouts that get them closer to an athletic achievement and the health benefits, but they get off their butt and get it in. They enjoy relaxing and “taking it easy” just as much as everyone else, and to summarize, they deal with similar initial fear, anxiety, nervousness, doubt, and urge to be lazy.
The game changer comes when they win the battle that occurs in those few seconds where the fear, anxiety, nervousness, doubt, and urge to be lazy. With each and every one of these victories, they continue getting better and better. Sometimes they get so good that people start saying they are “naturals”, “gifted”, “talented” etc. I’d argue that they are “talented” and “gifted” at winning the battle we enter every time an opportunity is in front of us.
I enjoy talking about this because it makes many of us a little uncomfortable and that now very cliche saying “get outside your comfort zone” is really good for us. I’ll benefit by just writing this pre-workout mental and motivational conditioning post. It fires me up to light up the planet today.  Let’s light it up together my friends.  Much love – Yancy

Workout 579

Phase 1:
Versa loop warm-up x 1 round
ABCD running mechanics x 8min
Versa loop warm-up x 1 round

Phase 2 (We’re going with heavy carry for all four rounds this week:-)
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.
*Recommended weight – 20lb (sandbag/bell/disc or medicine ball are both good options.
*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.
*If outdoor, 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.
*This is our 4th week to progress this Tabata workout.

Phase 3:
*Complete the following for time
Start timer
Wall ball x 12 (recommended weight – men 20lb & women 14lb)
Pull-up or assisted pull-up x 7
Continue repeating but drop reps down to 11/6, 10/5, 9/4, 8/3
Stop timer
*I progressed this up another notch this week by having you start at 12/7 vs the 11/6 & 10/5 start the last few weeks.  You can also progress it by either lifting heavier or completing the higher number of reps in shorter time compared to last week.

Phase 4:
Mountain climbers x 20 (10 each leg) Exercise Demo
Pike pops x 20 Exercise Demo
Hip drives x 20 Exercise Demo
This completes round 1.
Continue repeating but drop reps down to 18/16/14/12/10 for remaining 5 rounds
*Hopefully you logged your results from last week. I’m confident you’ll find yourself making large improvement gains in short time with workouts like this. It’ll help you in many areas but the all important barbed wire crawl is a spot out on course where you’ll love the gains.
*Here’s the gold standard to this tough little workout – complete is as an EMOM
*Even if you’re moving really fast, you’ll be pressed to get the first sets of 20 in less than 55sec. This leave you 5 sec rest until you have to start the sets of 18. I tested it out and was barely able to make it. Give it a try! If you know for sure that you won’t be able to complete it as an EMOM, go with 90sec or 2min.
*If you’re unsure about how to do an EMOM (Every minute on the minute), here’s the details. Start your timer, complete the reps, rest until the timer hits 1min mark, complete 2nd set, rest until timer hits 2min mark, continue repeating for all remaining sets. If you are using 90sec, 2min, 2:30min, or 3min in place of 1min, follow the same process.

Ryan’s Weekly Bonus (I recommend you complete this bonus on a different day).
Option 1:
3 miles at high end aerobic zone 3 effort
Rest x 3min
2 miles at zone 4 above lactate threshold effort
Rest x 2min
1 mile at zone 5

Option 2:
2 miles at high end aerobic zone 3 effort
Rest x 2min
1 mile at zone 4 above lactate threshold effort
Rest x 1min
1/2 mile at zone 5
Be smart & enjoy – Ryan Kent