Yancy Camp Workout 575

I firmly believe that to be a good fitness coach, you must be an artist.  It’s an area that missed often times with coaches.  It’s like putting paint on a canvas, writing/playing/singing music, etc.  Following basic exercise science, working hard to be the best artist you can possible be, bringing big authentic energy, and absolutely loving what you do is wildly important in the world of fitness coaching.  If these areas are missing you’ll probably find yourself struggling to make it a career.  It’s definitely one of the few careers you can’t fake.  Some careers you can be successful without passionately loving what you’re doing.  Not in fitness!  There may be a few exceptions but for the most part you gotta live, love, serve, and breathe coaching.  As a shy insecure kid who stuttered, I somehow found the desire to continue getting outside my comfort zone over and over throughout my 20’s (my time in the military helped a lot) and eventually found myself knee deep in a world full of fitness (competing and coaching).  I find myself smiling from ear to ear often times as I run around enjoying every single second I get to spend with clients (in person, through YancyCamp.com online, and on social media).  I definitely found my passion and it’s never seemed like a day of work in a LONG time.  Have you found your passion?  If you haven’t, keep working hard at what your doing.  Enjoy your current work every single day but I also want you to get a little side hustle going that gets you one step closer to possibly working in your dream job one day.

I recently created and launched Yancy Culp Fitness for all those people we know who have gotten way off track with their fitness, or possibly have never been on a successful fitness path in their life.  I created this program so we can provide just the basics in a way that knocks down all barriers and excuses.  A program that just about anyone could find success with.  A program that sets people up for success.  A program that will provide guidance and a team to help them take charge of their health.  Check out the Yancy Culp Fitness bullet points in the free month link below where I provide additional information on what the program provides.   This isn’t a program for all you rockstars who love getting out on course and conquering obstacles and crazy awesome terrain at OCR events.  This is for those who can’t make a commitment for fitness, have been consistently inconsistent with maintaining a fitness program, or are apprehensive.   This program is for our friends and family who we want to help understand the amazing benefits that come from making fitness a part of their lives.   Here’s a link to a video I recently posted on social media about the program – Yancy Culp Fitness

Thank you for taking the time to read my post for 575.  It’s not my normal mental conditioning type piece and it’s somewhat of a sales pitch.  When I’m dead and gone, I want people to see me as someone who was passionate about serving others through mental and physical conditioning.  My OCR Program is great for you and many others but it’s a little much for the masses and that’s why I created Yancy Culp Fitness.  Here’s a free month link you can gift to someone out there who you feel needs to make a change in 2019.  And as always, if you ever need anything (I will always make myself available), please feel free to shoot me a message or call – 512.423.3486     Much love – Yancy / Free Month Link

Workout 575

Phase 1:
ABCD running mechanic work x 8min
Strength band face pulls 3 sets x 15 reps w/30sec rest in between each set
Versa loop warm-up x 1 round

Phase 2:
Run x 3.5min at zone 3 aerobic effort (track distance covered)
Clean & press x 8 (if possible, go with a heavy dead ball or sandbag – barbell w/plates is fine as well – press, push press, or jerk press are all lifting methods that can be used for the press)
Weighted bucket step-ups x 12 (6 each side) – Weighted Step-Ups (watch until the end for bucket demo)
Pull-up or assisted pull-up x 7 to static hang until forced to drop (don’t exceed 40sec hang)
This completes 1 round.
Continue repeating for a total of 10 rounds.
*If you don’t have a bucket, the video provides other weight options.
*Track your total distance covered for the 3min x 10 runs at zone 3 (stay honest with zone 3)
*I’m fine if all or a portion of this workout is completed at incline.
If you don’t have a dead ball or sandbag that provides you with a challenging weight for 8 reps each set, go with with a barbell.
*You owe 10 one legged burpees for every round you weren’t able to static hang for 40sec.

Phase 3:
Wall ball x 20 (recommended weight – men 20lb & women 14lb)
Row or assault/airdyne bike x 10 calories
Push-ups x 10
Elbow plank w/side to side hip roll x 20 (10 each side)
This completes 1 round.
Continue repeating but drop reps down to 18/9/9/18, 16/8/8/16, 14/7/7/14, 12/6/6/12, 10/5/5/10 for remaining 5 rounds.
*Try and tie all sets and rounds together with little to no rest during transitions.

Bonus:
Turf or grass field barefoot run x 2min
One legged hop x 20 each leg
This completes 1 round.
Continue repeating for a total of 5 rounds
*If you have acces to a sand pit, use the sand in place of turf/grass