Yancy Camp Workout 512

I’m super excited to announce an upcoming mental and physical conditioning retreat Michael Caron and I are offering Dec 1st & 2nd here in Austin Texas. I started working with Michael last year and we’ve put on two retreats together. This is an experience that can provide you with life changing motivation. I’ve watched it happen! You just have to trust me – I want you to experience this as we work, serve, laugh, share, and cry together. I’ve been a part of this process twice now and great things come from this process. I’ve watched it takes people to a level above and beyond what they thought possible, and I want to share the experience with you! Here’s a link to check out the details – https://www.getburly.com/get-burly-yancy-camp-retreat
*We have a big discount offering for Yancy Camp members.

We hold ourselves back sometimes because we’re afraid of failure and we put a crazy level of stress on our shoulders to perform at a certain level. We’ll avoid something because we know there’s a chance we won’t meet the level of performance we decided should be the standard for ourselves. In doing this, we miss out on opportunities at the work place, in school, with unique challenges, and in sports. I’ll be real honest with you here. There have been times when I either decided no to race an OCR or really didn’t want to race because I knew there was a chance I wouldn’t win or make the master’s podium. It’s not like there was ever this standard set for me to always be on the master’s podium but I created it for myself in my head. I would start thinking about missed workouts and how I’m sure my competition has outworked me. I would get in my head and find myself in a place of doubt. When I was in the corporate world there would be times when I did the same thing. Fear of not meeting a certain standard I set for myself would hold me back. Sometimes it would be an opportunity that presented itself without prior notice and my initial reaction would be to shy away from the challenge. I know many see me as this hard charging driven person, but I want to be real with you and let you know that I’ve spent my fair share of time on the roller coaster of doubt. I can’t think of a single time in life when I regretted saying yes to a challenge. When I finish 4th or worse in the rankings and I don’t end up on the podium, I quickly find peace with it and it motivates me to put more work in. I’m quickly reminded that the world doesn’t come crashing in around me (why in the world was I putting myself under that type of pressure). One of the best races of my life was at the 2015 OCRWC in Ohio. I crushed every obstacle with ease and I felt crazy fast during every run transition between obstacles and when the race was over I thought there was zero doubt I had made the 15k 40-44 age group podium.. To my surprise, I finished in 5th place and Ethan Nedeau (the guy is amazing) finished in 1st somewhere around 10min in front of me. Initially I was bummed, but only for a few seconds. To this day, I look back on that race and get excited about how my training prep, taper, nutrition, and race day performance all came together. I felt like a million bucks out there and I finished 5th. Your best is good enough. In work, sometimes your best is saying yes to the challenge. By saying yes, you moved past some who may have been better performers than you but you became the best performer the company has because you stepped up. You may find yourself crushing it in your own business. In business where others could probably out perform you, but guess what, you made it happen. Just about every success story has plenty of people lined up saying they could do it better or critiquing everything about the success story. Guess what, you keep doing you and charging ahead. You said yes and made it happen my friend. Let them critique you. You are getting it done. Don’t hold yourself back in life because of self doubt and fear of failure. There will always be people who jump to critique the person who stepped up. The best of the best in the world of business, raising families, and in sports, but the majority will never be as hard on you as you are on yourself. Cut yourself some slack and dive in my friends. Much love – Yancy

Workout 512
Phase 1:
10min warm-up

Phase 2:
Run x 2min at low end aerobic effort
Tabata run x 3min
Run x 2min at low end aerobic effort
Tabata bodyweight step-ups x 3min
Run x 2min at low end aerobic effort
Tabata run x 3min (15% incline if inside)
Run x 2min at low end aerobic effort
Tabata burpee to pull-up x 3min
Run x 2min at low end aerobic effort
Tabata run x 3min
Run x 2min at low end aerobic effort
Tabata one arm dumbbell snatch x 3min
Run x 2min at low end aerobic effort
Tabata run x 3min (15% incline if inside)
Run x 2min at low end aerobic effort
Tabata hand position change x 3min
Run x 2min at low end aerobic effort
Tabata run x 3min
Run x 2min at low end aerobic effort
Tabata dead/slam ball slams x 3min

Bonus:
15% incline or unbroken trail ascent x 20min at aerobic effort

*If needed, all Tabata run sections of this workout can be modified with cycling or other.
*Tabata description – start timer, work x 20sec at 95%+ effort, rest x 10sec, continue repeating until you hit 3min mark.
*Tabata’s are usually 4min but we’re scaling this workout down to 3min.
*If on treadmill, you just pop your feet off to the side during the rest.
*Your 95%+ effort pace will slow as the Tabata’s progress. The key is to continue giving 95% effort no matter how slow it gets.
*If needed, an easy way to modify the 4min hand position change Tabata is to use a strength band.
*If you don’t have access to a dead/slam ball, modify with thrusters.

*I’m going to start programming more exercises with the strength bands. They are a fantastic and inexpensive way to perform many great strength training movements. Most gyms have them and if you want to get a set for your home, if you access Power Systems through YancyCamp.com you’ll find a discount code. I recommend the blue, green, purple, black, red, and orange. I use these five for almost every exercise I do.