Yancy Camp Workout 491

Do you have an accountability partner? Someone who will graciously call you out when you need to be set straight? Someone you can lean on and be 100% honest with when you have things on your mind that are weighing heavy on you? Someone who’ll help keep you inside the guardrails vs watching you ride the rail while you’re on a path of destructive behavior? Are you an accountability partner to anyone? We all need help in this area. If you’re depending on yourself to be the soul decision maker and navigator of your life, you’re going down a very bumpy road my friend. Personally I lean on my faith as my number one accountability partner and this gives me something I have to always answer to. It doesn’t create a perfect person but it darn sure has pulled me through some situations where I was about to make some bad decisions. It helps keep that pause button I talk about ready and available anytime I need to assess my actions as I navigate situations. I also have people I lean on to help keep me straight. In the business world we call it a strategic partnership. When two companies lean on each other to lift each other up it’s a strategic partnership. In life accountability partners lean on each other to lift each other up. As I mentioned in a recent workout intro, they’ll get past surface level communication with each other. I challenge you to be an accountability partner to others and definitely allow yourself to open up and be served yourself. Much love – Yancy

Workout 491
*We’re taking last weeks 488 and progressing it.

Phase 1:
5min run at low end aerobic effort

Phase 2:
Run x 45sec at above lactate threshold effort (zone 4)
Run x 4:30min at aerobic effort (zone 3)
Run x 45sec at above lactate threshold effort (zone 4)
*Total of 6min.
Weighted step-ups x 30 (15 each leg)
10/100 for max reps
Side to side squat jump w/sandbag or kettlebell row x 20 (10 each side)
*The 3 strength training movements are the same as last weeks 488. I want you increasing the weight by appx 10% with the step-ups & rows and try to go longer with 10/100.
This completes 1 round.
Continue repeating for a total of 8 rounds.
*If you tracked your total time to complete 488, we’ll compare it to the total time it takes to finish 491. Try and keep everything tied together without breaks.
*If inside on a treadmill (or outside with hills/mountain that will accommodate), I want you completing the last 3min of each 6min run at incline (15% or greater depending on your treadmill – if possible, choose different %’s at 15% or greater each round)
*Step-ups: leave one foot up on the box/bench after completing each rep (watch video in library if unsure)
*Watch 10/100 Challenge in video library if you are unsure how to perform – if unable to complete a pull up, you can use a lat pulldown machine or go with band assisted pull-ups. If unable to do 3 or more without assistance, go with lat pulldown machine or band assistance.