Yancy Camp Workout 535

For the most part my wife and I do a good job modeling a healthy marriage in front of our kids. We both believe this is arguably the greatest service we can provide for them as they grow towards the big life ahead of them when they move out of the house. Yesterday morning was an epic fail on our part though. We were both annoyed with each other about something and we got in a ridiculous argument right in front of the kids. I remember watching them kind of freeze up and listen as we argued with each other. My wife and I consistently coach them both on how to work through disagreements, confrontations, etc. in a professional manner where you never disrespect and take an extreme self serving attitude during the communication. Well, we definitely didn’t practice what we preach during our verbal battle. Not for a second do we try and paint a picture where everything in life will be wonderful and pleasant all the time. We want to prepare them for the tough situations they will face but we truly want them to have the ability to work through them while being great leaders, and to the both of us, great leaders don’t loose their cool. My wife and I lost our cool! It’s not like things got crazy but we just didn’t handle ourselves like we would want our kids to handle themselves. Once this happens, the only proper repair attempt parents can make it to apologize to their kids. In a unique way, it can be a good thing because they got to see us vulnerable and humble during the apologies. The talks and apologizes are so dang important for our kids to hear though. If you struggle with this, I encourage you to work on it. Swallow the pride and make it happen. It’s a game changer! Kids seeing a healthy marriage modeled in front of them is truly one of the best gifts they can every receive. I’d argue that it strengthens their foundation more than anything we could ever do. All is good on the Culp home front and I just wanted to share a little sands through our hourglass – because these are the days of our lives. *I watched Days Of Our Lives with my mom growing up 🙂
Much love – Yancy

Workout 535
Phase 1:
Air assault bike, jacob’s ladder, rower, ski erg, cycling, stairclimber, or a combo of several x 10min at aerobic effort.
*I don’t want this to be running.

Phase 2:
Outdoor trail run or 15% incline on the treadmill x 4min at zone 3 aerobic effort
Dead lift x 6 (If possible, I want you increasing the weight you used last week – use a hex bar if available)
Weighted pull-ups x 4
Bench press x 6
Side to side kettlebell or sandbell row x 30 (15 each side – see video in library)
Forward to backward bear crawl x 50yd (5yd fwd, 5yd bwd, and continue repeating)
This completes 1 round.
Continue repeating for a total of 6 rounds.
*Dead lift – I want you to choose a weight that’s challenging but also allows you to complete all 6 reps without sacrificing clean lifting mechanics. *I also want you keeping track of your dead lift weight.
*Bench press – You can use a machine if needed. Same as dead lift, I want you to choose a weight that’s challenging but also allows you to complete all 6 reps without sacrificing clean lifting mechanics.
*Weighted pull ups – Weight vest or waste belt. You can also modify with regular pull-ups or band assisted pull-ups

Phase 3:
Run x 400m at aerobic effort
Heavy farmer’s carry x 100m (I want you going with a heavier weight that last week but no more than a 5lb increase per kettlebell or dumbbell)
This completes 1 round.
Continue repeating for a total of 10 rounds.
If on a 400m track, you’ll simply set your weight implements down at the end of each 100m carry, run 400m, and you’ll end up where you dropped your weights.
If on a trail, you can carry outbound for the first 6 rounds and carry inbound on the last 6 rounds. For the run, simply run away from your weights for appx 200m then run back.
If on a treadmill, you’ll need to complete your 100m carry around the gym floor unless your gym if fine with you completing the carries on your treadmill.

Bonus:
15% incline treadmill or sustained trail ascent x 15min at aerobic effort while wearing a weight vest or carrying a 20-30lb weight implement.