Yancy Camp Workout 509
Today I’m challenging you to attend an event, read a book, watch a movie/documentary, follow someone who motivates you on social media (Gary Veynerchuk and Mark Wahlberg are a couple instagram followers who motivate me), or listen to a motivational video and/or podcast that challenges you and provides you with a level of motivation. I rely on these types of motivators to help carry me through times when I’m struggling with self motivation. I love sitting in an audience and listening to a speaker, mental and physical conditioning coach, pastor, and others share stories and motivational techniques. It really pumps me up. I always leave with a sense of urgency to get moving, sharing, serving, building, collaborating, etc. I have many that I lean on but here’s a few of the books and movies I lean on. One of my favorite events to attend is a Brian Cain mental conditioning seminar. It has been a few years since I’ve been to one but I took so much from the last one I attended. I also enjoy coaching and helping lead at Michael Caron’s Get Burly mental and physical conditioning camps.
Books:
Angela Duckworth – Grit
Tony Robbins – Awaken The Giant Within
Movie/Documentary (this will be a personal preference for some. I’m touched deeply by certain movies – examples of extreme perseverance is a huge motivator for me):
Pursuit of Happyness
The Terminal
Slumdog Millionaire
Here’s a link from a podcast I did. During this podcast, I found myself pouring everything I had in to the podcast because I wanted it to be something that people could lean on to help motivate them. I hope you enjoy it as well as anything else you lean on to life you and motivate you. Much love – Yancy
https://youtu.be/ySwbVM494fw
Workout 509
Phase 1:
15% incline or trail run x 3min at aerobic effort immediately followed by 3min w/heavy carry at aerobic effort (15% if indoors).
Weighted step-ups x 32 (16 each leg).
Pull-up x 4 to shoulder taps x 16 to pull-up x 2.
0% incline or trail run x 3min at aerobic effort.
Weighted step-ups x 32 (16 each leg).
Pull-up x 4 to shoulder taps x 16 to pull-up x 2.
15% incline or trail run x 3min at above lactate threshold effort immediately followed by 4min w/heavy carry at above lactate threshold effort (15% if indoors).
Weighted step-ups x 32 (16 each leg)
Pull-up x 4 to shoulder taps x 16 to pull-up x 2
0% incline or trail run x 3min at above lactate threshold effort
Weighted step-ups x 32 (16 each leg)
Pull-up x 4 to shoulder taps x 16 to pull-up x 2
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.
Bonus:
Stairclimber, Jacob’s ladder, treadmill at steepest incline, or tire drag x 50min at low end aerobic effort. If possible, at the 25min mark, I want you switching aerobic training methods.
Enjoy!
