Yancy Camp Workout 520
Don’t stress about stuff that’s out of your control. Don’t worry about stupid $hit. Much of the news, social media posting, communication coming from people in our circle, is flooded with negativity. Every now and then I’ll find myself checking out what some of the Debbie Downers (hilarious SNL skit that ran for awhile – https://youtu.be/TfE93xON8jk ) post on social media. Life is way too awesome and short to go through your day worrying about so much stuff that’s out of our control when we could be lifting people up around us. Many choose to drudge around in negativity, pessimism, and doom and gloom. Some because it’s an attitude choice the make and some because they are tugging on their viewers with a constant barrage of trash. So many big picture things in life that may seem hard to understand can be greatly simplified when we work at a microcosm level. Your home, cul-d-sac, neighborhood, class, group, team, work place, etc. is a microcosm to our entire planet and how we co-exist with one another. Can we be a positive, uplifting, and optimistic breathe of fresh air every day? Absolutely!!! It’s a choice! Here’s to not worrying about the stupid $hit. My challenge to you is to find a unique moment when you can feel everyone is going negative and it seems like everything is crashing down. Move in and raise the roof back up with your attitude. Put life back in to the situation and let others see what it looks like to make the most out of even the tough sections of life. If we just live to be excited when things are going perfect, we’ll spend too much of our lives in Rachel Dratch mood (she was Debbie in SNL’s Debbie Downer’s skits). Of course they are exaggerating in the skits but in a comedic fashion, the skits always showed us how most don’t enjoy the negative doom and gloom aura some seem to consistently present.
*This message was inspired by @garyvee on Instagram. We don’t see eye to eye on everything but many of his message motivate me and that’s enough to keep me coming back for more. I lean on a lot of different stuff for motivation. We can’t rely on ourselves all the time. Now let’s go dominate the day!
Much love – Yancy
Workout 520 (Phase 2 & 3 and the Bonus have all been progressed in comparison to Workout 517 – enjoy)
Phase 1:
7min run at low end aerobic effort
Versa Loop exercises
*All movement exercises – 30yd (15yd down & back)
*All upper body pull exercises – 20 reps (10 each arm)
*Around the world legs – 5 rounds
*Around the world push-up – 5 rounds
*This completes 1 round.
*Continue repeating for a total of 2 rounds.
Phase 2:
Run x 7min at aerobic effort
Weighted lunge x 70 (35 each leg)
Continue repeating but drop min & reps down to 6/60, 5/50, 4/40, 3/30, 2/20, 1/10.
Phase 3:
*This is the same as Phase 3 in workout 517 but the burpees are going to be more challenging. The goal is to try and score the same you did in 517. Good luck!
Every Minute On The Minute (EMOM)
One leg burpee x 1 followed by run x 30yd
Burpee x 2 followed by run x 30yd
Continue repeating for as many rounds as possible increasing the burpee rep count by 1 each round.
Once you reach your failure point (you’re not able to complete the burpees and 30yd run before the minute mark), rest x 1min and immediately beging EMOM ladder back down to 1.
Example – Let’s say you failed on the set of 10 burpees. You’ll rest x 1min, then begin the ladder down to 1 starting at the number that’s under the last successful round you completed:
Burpees x 8 – run x 30yd
Burpees x 7 – run x 30yd
etc.
Your score for this EMOM is the total number of rounds you complete. Example, if you fail to make 10, your mark going up the ladder is 9 and if you’re able to successfully make it back down the ladder to 1 your score would be 9 + 8 = 17 for your score. If you fail to make it all the way down, you’ll take the number of rounds you are able to successfully complete going back down the ladder and add it to 9. This will be your score. Enjoy!
Bonus:
Tire drag or 15% incline x 28min at low end aerobic effort
