Yancy Camp Workout 541

Remind your kids to thank those in their lives who are serving them. During their pre school days, my wife and I got our kids in the habit of thanking their teachers and coaches at the end of their classes and practices. It’s usually second nature to them now but we do have to remind them sometimes. We want them to verbally show their appreciation to those who are providing their time to make them a better human, student, and athlete. We also want them to interact with other adults. It’s great to see them up their game when they communicate with other adults outside of the normal circle of friends and family we spend a lot of time with.

I’m going to leave this reminder up at least once a week during this portion of the off season training period.
A portion of our off season workouts are going to revolve around improving our current athletic ceiling in three areas.
1) Speed endurance (to include flat, incline, and heavy carries)
2) Strength & strength endurance (strength training designed to increase your max lifting ability and your ability to increase your strength endurance)
3) Tempo and lactate threshold running performance (to include flat, incline, and heavy carries)
Workout 537, 538, & 539 are going to be base level foundations for these 3 categories and we’re going to build off them for awhile. As I said in 537, there may be times they seem a little boring and short when compared to what you’re used to me programming. There may also be times when you feel as if you’re not doing enough. Stick with me throughout this training cycle and I’m confident you’ll enjoy the program and the results. There may also be times when you feel as if you’re not doing enough.

Workout 541
Phase 1:
*Compared to the previous week, I want you to increase the weight by a small % (no more than 2.5 to 5lb per side for the bar lifts – keep the dumbbell weight the same for now)
*30sec rest between each set
Dead lift 4 sets x 6 reps each set
Squat 4 x 6
One arm dumbbell snatch 4 x 12 (6 each arm)
Bench press 4 x 6
Seated cable 4 x 6 or bent row 4 x 12 (6 each arm)
Weighted pull-up or lat pulldown machine 4 x 6
Weighted static hang until forced to drop x 1
This completes 1 round.
*I want you choosing weights that are challenging but don’t cause you to use improper lifting mechanics to complete the reps.
*We will be progressing the weight as theses workouts progress.

Phase 2:
15% incline x 15min at aerobic effort

*If you don’t have access to a gym or home gym that will accommodate some of this workout, you can modify as listed below.
Weighted step-ups or lunges 4 x 12 (6 each leg)
Weighted squat 4 x 6
One arm dumbbell snatch 4 x 12 (6 each arm)
Plyo clap push-ups 4 x 6
Bent row 4 x 12 (6 each arm)
*If possible, I want you to be able to increase the weight as this training cycle progresses. This may be hard if you don’t have access to a gym or home gym that will accommodate this plan. Do you best!

If you have WTM coming up, I want you doing this workout but I want you going for 30min in Phase 2.