I’m currently in meet prep for the 2015 IPA Grand Prix Nationals at the Greater Columbus Convention Center on October 24th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com
This weeks conditioning was a bit different than normal. I got in a session of walking, a HIIT Prowler workout, and some steady state cardio on the elliptical. Monday was just a beautiful day outside, so I wanted to enjoy the weather and just do something outside. I also knew I had grip work later in the evening, and I wanted to have the two sessions broken up. On Wednesday it was another great day outside, and quite frankly I just felt like I didn't want to spent a crazy amount of time doing anything. So a quick Prowler workout filled that void pretty well. It only took me about 20 minutes and I was winded really well. The active recovery in my legs felt really good as well after Tuesday's training. And on Friday, I really just wanted to get a little sweat in, but save my legs and knees from walking or anything intensive. I basically just got a good aerobic workout in for my heart. I knew this wouldn't affect my lifting on Saturday, and it fit the bill nicely.
Monday, August 24th, 2015
2.2 mile walk outside, in about 40 minutes
Grip Work
A1) 2 Hand Plate Pinch Deadlift - 110x2, 105x3, 100x7, 90x11
B1) CoC #1 - 3 holds with negatives on left; 4x3 on right
C1) Pinky Plate Pinches - 2x20 sec per hand
Wednesday, August 26th, 2015
Prowler Work
1 Sprint Down and Back (approx 40 yards total)
Walk Down and Back, Twice (active recovery)
8 sets
Friday, August 28th, 2015
30 min steady state on elliptical, average HR @ 117 bpm