Yancy Camp Workout 401
Hope this day finds you smiling and living big my friends. If you’ve completed 400, you’re probably still hanging on to some muscle soreness. I launched it a little early this year but this gives you an opportunity to come back to it several more times before the end of the year.
Motivational challenge of the week:
Develop an internal pause button you can hit when something or someone really fires you up. Start the practice of hitting your pause button and walking yourself through a civil and logical way of dealing with the issue. Often times we let things fire us up and control our emotions. Often times we can approach the situation in a way that actually serves the person who’s causing the issue. It’s a big challenge but one that can help change the world. Let’s all work toward leaving a legacy of great service to others and there’s no better place to start than with our family members. Love you big!!
Yancy Camp was nominated for Workout Product of the year in the Mud Run Guide 2017 Awards Poll. If you have a few minutes, I would greatly appreciate your vote. You have all helped us create something very cool and I’d like to thank you for trusting Yancy Camp with your OCR training needs. I was also nominated in a few other areas. Much love from Austin TX (actually I’m in Chattanooga TN while I’m programming this one).
Link to vote on all things OCR in 2017:
Workout 401:
Run (trail, road, track, or treadmill) or 15% incline on the treadmill x 40min at low end aerobic effort.
2nd phase:
Weighted lunges x 10
Pull-up x 1 to toe to bar x 2 (can be modified w/knee raises) to hand position change x 10 to pull-up x 1
Push-up x 10
Elbow plank w/side to side hip roll x 20
Kettlebell or sandbell swings x 20 (switch hands every rep)
Weighted step-ups x 10
This completes 1 round.
Continue repeating for a total of 10 rounds
*If possible, tie every round together without breaks.
