Yancy Camp Workout 438

Your network:
I may have touched on this before but it’s a great thing to touch on periodically. It doesn’t matter what career you’re in or if you’re a stay at home mom or dad, building and serving your network is SO important. Here’s a challenge – I want you to start taking notes of every person in your life who has strong influence and/or who has ever served you before. Write their names down in your journal or electronically and keep adding until you feel as if you’re list is as close to complete as possible. Once complete, I want you to reach out to every single person on this list and ask them – Just wanted to check in and see how you’re doing and if there’s anything I can do for you (or something similar). Here’s the one key factor with this, you have to genuinely want to serve them if needed and you can’t expect anything in return. At a minimum, I want you to reach out to every single person on your list once a quarter. Serving and loving on others is such a huge part of living a successful and fruitful life. Be passionate about wanting to be on many network lists. Be passionate about wanting to use your abilities to serve others. Many times your best service will come from nothing more than being a really good listener. Our life is full of wonderful opportunities to serve and be served. When someone serves you, accept it graciously. As I mentioned in a previous workout, be confident in yourself and you’ll be much more inclined to want to serve others. We all have different qualities but we all have qualities and skills that we can use to serve others. Much love my friend – Yancy

Bonus – spend 5 uninterrupted minutes loving on each one of your kids and spouse today. I mean truly pour in to them with everything you have. Look them in the eyes and have a conversation that’s centered around them. If you’re kids are at a stage where they aren’t big on talking to you, go for a drive without the radio on and without any phones/games. Continue graciously asking questions until they decide to talk. Be patient – it’ll happen! If you don’t have kids or a spouse, reach out to a close family member or friend and do the same. Yancy

Workout 438:
Phase 1:
Run x 30min or 15% incline on treadmill x 30min at aerobic – zone 3 effort (stay aerobic and log distance covered)

Phase 2:
Power clean x 14
Push-ups x 14
Bear crawl 20yd (10yd backward & 10yd forward)
One arm dumbbell snatch x 14 (7 each side – switching hands each rep)
Pull-ups x 14
Bar hand position change x 14
Ball slams x 14 (modify with thrusters if needed)
This completes 1 round.
Continue repeating but drop reps down to 12/10/8/6/4/2 for remaining 6 rounds (20yd crawl stays the same each round).
*We’re rolling through these 7 rounds unbroken if possible (398 reps).
*Take notes on how long it takes you to complete Phase 2.

Phase 3 (start right after you complete Phase 2):
Run x 15min or 15% incline on treadmill x 15min at aerobic – zone 3 effort (stay aerobic and log distance covered).

*One of the goals with this workout is to work on finding your running/climbing legs after putting the body through a tough full body strength training workout. I want you hitting the same HR/effort in Phase 3 that you hit in Phase 1 while seeing if you can maintain the same pace. Don’t cheat the HR/effort. If the pace drops way off, that’s fine, just stick with the HR/effort and ride it out. This is a great one to bookmark and come back to periodically to see how Phase 3 will improve over time.