Yancy Camp Workout 494

The people we spend the majority of our time with become a part of who we are. We influence them and they influence us. We all are responsible for helping shape the attitude, demeanor, judgement, and motivation of each other. With this in mind, give yourself an honest influence rating score. How do you influence your friends, family, friends, and co-workers? Are you a positive influence who motivates others around you? It’s a question we should ask ourselves on the regular. By simply asking ourselves the question, we stand a much greater chance of placing emphasis on being the type of influence that others can benefit from. No matter your situation, you’ve had good and bad influence in your life. I challenge you to be the best influence you can be. Much love – Yancy

Workout 494 (Modified version of 486)
Phase 1:
Run x 15min at low end aerobic effort (do not go above zone 3 HR)

Phase 2 (starts immediately after completing Phase 1):
Run x .25 miles/400m at aerobic (phase 3) effort
Thrusters x 10 (recommended weight guys 50lb & ladies 35lb)
Pull-up x 1 to hand position change x 20 to pull-up x 1 (drop and rest if needed but timer continues to run)
This completes 1 round.
Continue repeating for a total of 30min.
Your score is the total mileage mark completed in 30min.
*486 was tempo effort. Stay true to aerobic effort for 494 and let’s see how close you get to accomplishing the same mileage you hit in 486.
*Thrusters – hip crease must get at or below knee height & weight must be pressed overhead with full elbow extension.
*Pull up – any method to complete pull up is allowed.
*You can tackle this one at incline on the treadmill – your score will be how much elevation gain you accomplish during the 30min.
*If you go with the treadmill at incline, go for 2min vs .25 miles/400m.

Phase 3:
Run x 15min at low end aerobic effort

Bonus:
Tire drag or 15% incline x 20min at aerobic effort.
*If you go with tire drag, I prefer you to use a lightweight car tire. If you don’t have a tire drag system, check out the Trail Toes website from the YancyCamp.com Affiliate Page. We have a discount on their $38 set up and it’s a great tire drag system that has a built in dampening system that provides an exceptionally smooth drag.