I'm currently in a off season style of training, trying to bring up weak points and improve body composition for the duration of the summer. At the end of summer I will reevaluate where I stand, and decide whether I would like to compete in the late fall, or wait until the XPC Finals in March of 2016.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com

While it's certainly not exciting (especially from a log standpoint), I know some people may be interested in what I'm doing for my conditioning. I never really log this stuff, but I figure I can give some brief updates now and then what I've been doing. I'll likely probably just make a weekly post or so of what I'm doing and when and how things went for the week. Like I said, nothing exciting, but how this plays into the grand scheme of my programming, weight, recovery, and progress certainly has it's place. If you've got any questions about what I'm specifically doing or want more info, just let me know in the comments section, below.

Monday, May 25th, 2015
30 minute walk; 1.0% incline @ 3.0mph

Wednesday, May 27th, 2015
Sled Dragging
5 minute warm up
15 minute dragging forward and backward, 25lbs; HR recovery work - pull until 65% of max HR, rest until 50% of max HR
10 minute dragging forward and backward, no weight; continuous pulling keeping HR between 65%-75%

Friday May 29th, 2015
30 minute walk; 1.0% incline @ 3.0mph

Monday, June 1st, 2015
30 minute walk; 1.0% incline @ 3.0mph

Wednesday, June 3rd, 2015
Sled Dragging
5 minute warm up
15 minute dragging forward and backward, 25lbs; HR recovery work - pull until 65% of max HR, rest until 50% of max HR
10 minute dragging forward and backward, 5lbs added; continuous pulling keeping HR between 65%-75% (HR exceeded 75% a few times, so I had to rest. This is a good workload until further improvement)

Friday, June 5th, 2015
30 minute walk; walked the dog around the neighborhood at a moderate pace

Monday, June 8th, 2015
30 minute walk; 1.0% incline @ 3.0mph

Wednesday, June 10th, 2015
Sled Dragging
5 minute warm up
15 minute dragging forward and backward, 25lbs; HR recovery work - pull until 65% of max HR, rest until 50% of max HR
10 minute dragging forward and backward, 5lbs; continuous pulling keeping HR between 65%-75% (HR exceeded 75% a few times, so I had to rest. This is a good workload until further improvement)

Friday, June 12th, 2015
Had planned to take the dog on a little walk, but was just beat from a long day of working with clients. I opted to just do some minor stretching and a contrast shower before bed. I knew I had heavy pulls the following day, so just took the extra rest and got a full 10 hours of sleep. Much better option!