Yancy Camp Workout 504

Do you know your “Why”? During our recent Get Burly retreat this was a big area of focus. Having an internal compass to help provide a strong sense of direction is very important. Do you have a clear reason for why you do what you do and can you define why you do it? With our work and family life, do you we have a daily purpose or are we just getting through the day. Certain businesses are having epic success these days because they stand for a bigger purpose than just selling products or providing a service. The masses want to align themselves with the companies because they know their why, and they know, love and believe their purpose. They stand for something great every day. No matter what it is we do for a career, we can do the same. There are positive and negative people, directions, and vibes rolling throughout our daily lives. Who and what we align with is our decision! These decisions will help define our why. We use a similar analogy in our Get Burly leadership camps and it’s a very effective messaging tool. Your why for work may in large part be because you are providing for your family. That’s a beautiful why and absolutely a reason to love what you do. Even if it’s not what you want to be doing forever, it’s providing you with a means to provide for what’s important to you. When we start to see it this way, we start appreciating what we do more. When we all know our why and have great purpose, we become part of something great for our family, our community, city, state, country, planet, and ourselves. Much love – Yancy

*Coming in to championship season, I’m working on moving your through a mesocycle of progressions with several workouts that I’m confident will pay dividends out on course. Sometimes the progression will feel subtle but it’s there and it’ll pay off. Stay consistent and enjoy my friend! In this case, this is a scaled down version of a recent workout and later this week we’ll scale it up from the last one. This one should feel easier than the one last week and then we’ll crank things up on Thursday with 505 which will be tougher than the workout last week.

Phase 1
Run x 8min at low end aerobic effort
Heavy farmer’s walk x 30sec
Pull-up x 1 to shoulder taps x 20 to pull-up x 1
Heavy farmer’s walk x 30sec
Pull-up x 1 to shoulder taps x 20 to pull-up x 1
Run x 11min at low end aerobic effort
Repeat farmer’s & pull-up/shoulder taps/pull-up sets
Run x 14in at low end aerobic effort
Repeat farmer’s & pull-up/shoulder taps/pull-up sets
*If indoor, you can do all or a portion of the running at incline on the treadmill
*Shoulder taps – position yourself on the pull-up bar with your body perpendicular to the bar. Your eyes will be looking down the length of the bar. This sets you up on the bar in a similar position as when you’re attempting Twister going backwards.

Phase 2:
15-30% incline on the treadmill x 27 min at low end aerobic effort
*If outdoors:
1st option – tire drag
2nd option – local trails
3rd option – road or track