Yancy Camp Workout 519

Life is so unbelievably short. Even if we make it to our golden years, it’s very short. Days, weeks, months, and years fly by so fast. As I’ve gotten older, survived cancer, and learned to try and pinch the life out of each second we get, life continues to become more and more enjoyable. If you’re not already, I encourage you to sincerely dive in and invest in your families lives. Know their love language and serve their language big every chance you get. Just like yours (those who have kids), our kids are growing up so fast. We are a family that loves to snuggle together. The other night my wife and I were about to crash and we were missing the kids so I got up and carried our two little amazing gremlins to our bed. We told stories, laughed, shared our fears, and prayed together. My challenge for us all is to avoid getting caught up in work and life’s obstacles so much that we neglect the opportunities to enjoy the amazing joy friends and family provide. The next time your spouse, boyfriend/girlfriend, kid, or friend is laughing or crying, engage with them and enjoy the laughter with them – even if it means a kid gets to bed 10min late. Who cares! Enjoy every one of those 10min with them. The next time they accidentally break something, smile and tell them, “don’t worry about it, it’s just an accident” and smile & hug them as big as you can. When there is crying, be there for them and make sure you make it a very comfortable place for emotions to shown. This evening when you see your spouse or girlfriend/boyfriend, tell them how much you love them. Take 10min and listen to your partner talk about their day. Look them in the eyes and listen like a really good friend would listen. We’re supposed to be our partners very best friend. Guys, I’m especially reaching out to you about this. I know it can be really hard at times. Much love – Yancy

Warm up w/ Versa Loop exercises x 2 rounds.
30yd for all exercises that aren’t stationary (if in a gym, you can go with 5yd down & back x 3)
20 reps (10 each arm/leg) for all stationary exercises
5 rounds for both around the world exercises
*Videos for all movements are listed in the library in the tab titled “Versa loop exercises”
*I know some of you don’t have access to Versa Loops. This is a very inexpensive training tool and if you don’t have access, I strongly recommend you put pressure on your gym to get them added to their functional space. You can also get some for your home gym with a small spend. The red and blue Power Systems strength bands will work for 90% of people out there in the OCR world. If I could only get two, I would get 3-4 each of these two colors. The 3rd color to go with would be green. With these 3 colors, I can guarantee you’ll have everything you need. If you access PowerSystems.com through the YancyCamp.com homepage (see affiiliate slider) it helps track traffic through the YC site and it helps grow the relationship I have with one of our biggest sponsors. Here’s a fist bump in advance for your support.

Workout 519
*This is a progression of 516 (we’re almost done with these type of progressions)
Phase 1:
Run x 3.5min at aerobic effort
Weighted step-ups x 40 (15 each leg) – heavier weight than last week
Run x 3.5min at aerobic effort
Rope of towel assisted pull-ups x 25 (see video in library)
Run x 3.5min at aerobic effort
Sandbell/sandbag/sand disc burpees x 25 (see video in library – a slam/dead ball or other implement can be used as well) – heavier weight than last week
This completes 1 round.
Continue repeating for a total of 4 rounds.
*If inside, go with 15% incline on the treadmill for the 3min run sections for rounds 2 & 4.
*If outside, run 90sec down & back for the 3min run sections so you always end up at your strength training station.

Phase 2:
Run x 24min at aerobic effort (trail, road, or treadmill)
*Start phase 2 immediately after finishing phase 1
*If inside, go with no incline x 3min, 15% incline x 3min, and continue repeating until you reach 24min.

Bonus:
Wall ball x 10 (guys 20lb/10′ & ladies 14lb/9′ is recommended)
Pull-up x 1 to shoulder taps x 20 (10 each side
This completes 1 round.
Continue repeating but drop reps down to 9/18, 8/16, 7/14, 6/12, 5/10 for remaining 5 rounds.
Let’s conquer this bonus for time. 100% effort

*Step-ups – one foot stays on top of the box/bench during transition. See bucket step-up video in library for demo (other weight implements can be used).
I promise to add a full line of step-up variation videos to the library soon.