Yancy Camp Workout 443
No matter what it is you do in life for work, it’s important to remember than in almost all cases, you elected to work for whoever you’re working for, or you elected to start the business you own. Meaning, that in most cases, you weren’t forced to do what you’re doing. You made the choice and you make a choice each and every day to choose a certain attitude when you roll in to work. Even if you find yourself doing something that’s not your “dream job”, you can choose to enjoy your day, work well with others, serve the team, be the best leader you can be, and be the type of person people gravitate toward because you bring an attitude to work each day that lifts people up. These are all attitude choices. These don’t come from a superior level of education, knowledge, and experience. No matter what you do for a job or how much you earn, these are all choices you can make each day. Of course maybe it’s more challenging when you find yourself doing something you don’t want to do long term but at the present moment, it’s where you are and it’s a day where you choose to maximize your time and opportunities. This type of attitude will usually end up creating opportunities for your as well as building your network (remember, productive and successful people gravitate toward people who like to live their life like this). In most cases, you have no business blaming others for your lack of growth. There are exceptions but in most cases, this holds true! Now go dominate the day my friends! Much love – Yancy
Workout 443 is going to be simple but effective. Enjoy!
Run x 2min at aerobic (zone 3) effort
10/100 for max reps or until you reach 10 reps
Run x 2min at aerobic (zone 3) effort
Weighted lunges x 20
Run x 2min at aeorbic (zone 3) effort
Hand position changes x 30 (break up in to several sets if you can’t complete 30 unbroken)
Run x 2min at aerobic (zone 3) effort
One arm dumbbell snatch x 16 (8 each arm – switching hands each rep)
This completes 1 round.
Continue repeating for a total of 5 rounds.
*If indoors, I’m fine if a portion or all of your 2min sections are at incline on the treadmill.
*One arm dumbbell snatch can be replaced with landmine thrusters with alternating one arm press.
*If you’re unable to complete none or more than a few reps on 10/100, you can modify and use a lat pulldown machine.
*There were a few questions that popped up in our Yancy Camp OCR Athletes & Coaches Facebook Page. One was concerning “aerobic threshold”. Aerobic threshold is the mark where you reach your aerobic training zone (commonly referred to as zone 3 and the common HR zone used for “aerobic zone” is 70-80% of max HR). So your aerobic threshold is appx 70% of your max HR or appx 80% of your lactate threshold. Lactate threshold is commonly referred to – maximal effort you can maintain for an extended period of time with little or no increase in lactate in the blood. When slightly below your lactate threshold, you’re still relatively comfortable. When you’re slightly above, you begin to accumulate lactate in the blood aka – you’re no longer comfortable and this pace can’t be held for long duration. In terms that can be easy to understood, a 5k race pace will be above lactate threshold. A pace you can hold for 5k but not at a distance like a half or full marathon.
