Yancy Camp Workout 506

My wife and I have two amazing kids. Our daughter Lily is 11 and our son Scout is 7. There’s not amount of advice and mentoring I could have received and am now receiving that could have fully prepared me for this wonderful and challenging experience. My daily goal is to pour in to them with everything I have. I enjoy our one on one talks so much. Last night I had a great personal talk with my son about how to be a well rounded young man of great character. He’s a soft hearted little dude who’s navigating a journey that gets him frustrated sometimes. He loves life sooo much while also struggling with staying positive when things don’t go the way he’d like them to go. Lily impresses us daily with her amazing focus, attention to detail, forward thinking, and overall beautiful spirit toward all things life has to offer her. My wife and I have been far from perfect but together we have tried to be very consistent with how we structure the day to day to help ensure our kiddos are prepared for the many life experiences they’ll soon face. As parents, preparing our kids for the future is absolutely one of our most important jobs but this isn’t the reason for my message today. The reason for my message is to remind you all of the importance of putting the relationship with your spouse above your kids. It’s more important and I’ll explain why. Your kids seeing you and your spouse modeling what a great relationship looks like is arguably the greatest thing you could ever pass on to them. Moms and Dads, your sons and daughters need to see you loving, respecting, and serving each other. They need to see the two of you smiling and laughing together and they need to see you working through conflict together in a respectful manner. So in summary, here’s to all of us doing our best to raise awesome children, but more importantly, here’s to all of us making sure we serve, love, and respect our spouse. For all our non married clients, if you’re in a relationship, I can promise you, everything about the status of your relationship will improve if you serve, love, and respect that special person in your life. Much love – Yancy

503 had a 12min run for Phase 1 – we’re cutting out the 12min run and going right in to the meat of 506. Enjoy!
***The three workouts you see each week are big sessions. Leading in to Championship season, I want you focusing on consistently getting the three workouts in while also getting a minimum of 2 days rest each week. I would actually prefer 3 days rest and only adding one workout to the three you see each week. I know for some of you this is going to be hard to do but I promise the body will respond well with the additional rest.

Workout 506
15% incline or trail run x 3.5min at aerobic effort immediately followed by 2.5min w/heavy carry at aerobic effort (15% if indoors).
Weighted step-ups x 28 (14 each leg).
Pull-up x 3 to shoulder taps x 16 to pull-up x 1.
0% incline or trail run x 3.5min at aerobic effort.
Weighted step-ups x 28 (14 each leg).
Pull-up x 3 to shoulder taps x 16 to pull-up x 1.
15% incline or trail run x 3.5min at above lactate threshold effort immediately followed by 3.5min w/heavy carry at above lactate threshold effort (15% if indoors).
Weighted step-ups x 28 (14 each leg)
Pull-up x 3 to shoulder taps x 16 to pull-up x 1
0% incline or trail run x 3.5min at above lactate threshold effort
Weighted step-ups x 28 (14 each leg)
Pull-up x 3 to shoulder taps x 16 to pull-up x 1
This completes 1 round.
Continue repeating for a total of 3 rounds.

*This workout is a progression of a previous workout. I know many of you have big races coming up and we’re going to have you all ready to drop the hammer. If you don’t have a big A race coming up this championship season, I strongly recommend you pick a race that works well with your Sept and/or Oct schedule because if you consistently stick with these workouts, you’re going to be ready to own the course!
*I want you tracking everything for this workout (HR, weight used for step-ups, weight used for the carry, any rest periods needed to complete the grip/pull section, pacing during all running/climb section, etc.) We’re doing an appx 8 week mesocycle progression for this workout.
*If you are forced to drop off the bar during a pull/shoulder tap section, quickly shake out and get back on bar asap to complete the section. If unable to perform pull-ups and/or shoulder taps, you can assist the movements with a strength band.

Enjoy!