Yancy Camp Workout 538

Smile big, Love big, and serve big today! Much love – Yancy

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 538
Phase 1:
*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.