Yancy Camp Workout 544

Today I’m just passing on something that we’re trying at the Culp house. At night, we’re charging our phones downstairs (all bedrooms are upstairs). This helps prevent phone screen time late at night as well as prevents us from checking our phones first thing in the morning. For my wife and I, our phones play an important role in our work life and I know this is the case for many others. It can be challenging to separate ourselves from them but having formal periods of time where they aren’t available is a good thing. Much love – Yancy

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 increasing 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:
Bodyweight lunge x 12
Split squat jump x 4
Continue repeating for a total of 12 rounds.

*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.