Yancy Camp Workout 406
I want to take a few minutes of your time to wish you and your family a Happy Holidays and much love from my family to yours. At the end of each day, my number one goal for you and anyone else in my life is to serve you. I want you to know that I’m here to help you any way I can and nothing makes me happier than knowing I’ve reached someone beyond the level of just OCR coaching. Whether we try or not, we all influence others on a daily basis. How we influence others is a choice we make.
My wife and I had dinner with two of our mentors several nights ago. Danny and Penne Allen are two of the most amazing salt of the earth humans you could ever meet. We are all imperfect people but these two people in my life are as close as it comes to perfect in my eyes. They passionately live to serve others every day of their life. I talked recently about developing a pause button to help us deal with situations in a manner to shows great service leadership vs losing emotional control. I have a deep desire to serve you beyond an OCR training program because of people in my life like Danny and Penne Allen. They are people of great influence and that influence is overwhelmingly positive. They help me strive to be a better person.
So as we close 2018, my New Years challenge to you is to work toward surrounding yourself with people who are leading a life of great influence. During this challenge I also want you to work on being the greatest person of influence you can possibly be as well. Let’s work on being the type of person people gravitate toward. The type of person who brings healthy energy to the room, race venue, social media thread, meeting, phone call, etc. I fail sometimes but a simple goal I make for myself every single day is to be the type of person people want to gravitate toward. Be the type of person today who others enjoy having in their presence. Be the best mentor you can be today. The world is a big place with many problems but always remember that we can control so much of what goes on around us. We can help control the energy in our home, in our neighborhood, at work, in meetings, and anywhere else you find yourself. When you decide to bring positive and productive energy along with fellowship to others, you become the change we need. From my home to yours, much love this holiday season and here’s to a beautiful 2018. Yancy
Workout 406:
*I want you timing this workout but I don’t want you cheating the aerobic and tempo effort (stay honest with the pacing and don’t creep up above aerobic and tempo efforts). I also want you bookmarking this workout and add it to your schedule every other week. (make sure you keep track of your times)
1 mile/1600m run at aerobic effort
One legged burpees x 10
Pull-up x 1 to hand position change x 20 to pull-up x 1
Bar squats x 10
Pull-up x 1 to hand position change x 20 to pull-up x 1
15% incline x 1/2 mile/800m at tempo effort
One legged burpees x 10
Pull-up x 1 to hand position change x 20 to pull-up x 1
Bar squat x 10
Pull-up x 1 to hand position change x 20 to pull-up x 1
This completes 1 round.
Continue repeating for a total of 4 rounds.
*If you don’t have access to a squat rack, you can replace the bar squats with heavy step-ups x 20 (10 each leg)
*For the bar squats I want you choosing a heavy weight that’s a challenge but not so heavy you creep in to bad form.
*This is going to be a big sessions. If needed, make sure you scale down by reducing the number of rounds.
