Yancy Camp Workout 514

In almost every case in life, the first words out of our mouth during every situation we encounter can be positive and empowering. Yes, there are instances where raw emotions can and should take over and we have to try and take evasive action to protect and serve. In most cases though, you have a choice, and that choice can be to be positive and uplifting with your words. This isn’t debatable! In most cases, we have a choice and often times we choose to be negative, overly critical, demeaning, disrespectful etc with the first words out of our mouth. In most cases even when we need to council, relay tough news, react to something crazy that just happened, respond to something that was thrown in our face in a poor manner, our kids/co-workers/friends/family/people/etc doing something ridiculous, we can first communicate in a way that provides a level of sanity and peace to the situation, then come in with constructive and gracious coaching. Sometimes we need to drop the hammer and get our point across in a direct manner to help make quick change or help someone understand they were in the wrong. Even in these circumstances, we can communicate in a respectful and uplifting manner. One of the most epic acts of service we can provide to our family, friends, co-workers, strangers, and everyone else we encounter is to communicate and respond in a way that serves them vs serving ourselves. Even when it’s really tough! Much love – Yancy

Workout 514:
Run x 4min at low end aerobic effort
Heavy farmer’s walk x 50sec
Pull-up x 2 to shoulder taps x 20 to pull-up x 2 to hang until forced to drop
Heavy carry x 7min at above lactate threshold effort
Repeat farmer’s & pull-up/shoulder taps/pull-up/hang
Run x 5min at low end aerobic effort
Repeat farmer’s & pull-up/shoulder taps/pull-up/hang
Heavy carry x 8min at above lactate threshold effort
Repeat farmer’s & pull-up/shoulder taps/pull-up/hang
Run x 7min at low end aerobic effort
Repeat farmer’s & pull-up/shoulder taps/pull-up/hang
Heavy carry x 9min at above lactate threshold effort
*If indoor, do all of the heavy carry time on the treadmill at incline.

*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 2min at aerobic effort
15-30% incline on the treadmill x 4min at above lactate threshold effort
This completes 1 round.
Continue repeating for a total of 4 rounds.
*If outdoors:
1st option – same 3min/3min with tire drag
2nd option – same 3min/3min on local trails
3rd option – same 3min/3min on road or track

Bonus:
Push-up x 12
Slam ball slams or weighted squats x 12
Wall ball x 12
This completes 1 round.
Continue repeating but drop reps down to 11/10/9/8/7/6/5 for remaining 6 rounds.
*Weighted squats recommended weights – guys 50lb & ladies 35lb (use a med ball for depth – stop when butt touches med ball during squat)
*Wall ball recommended weights – guys 20lb med ball & ladies 14lb med ball

Bonus #2:
Rice bucket finger extension reps x 100 (50 each hand) – see video in library