After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comTuesday's training session was again another light one. I opted to not even bother speed squatting or deadlifting on this day, which is a bit unlike me on deloads. But I felt that it would be best to just completely stay away from the bar as much as possible considering I will be using it a ton in the coming months. Just more of a bodybuilding like day more than anything else, focusing on good contractions and just having some fun. Super quick day, and I'm feeling really good after this much lighter week of work.
Items Used in this Training Session SS Yoke Bar Mini Band Prowler
Warm Up Hip Flexor Stretch - 30 sec per leg Leg Swings (forward and side to side) - 10 each Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Goblet Squat - 10 Standing Band Crunch - 15
A1) Strip the Rack SSB Squats 5x20 - ramping weight up to one moderate set
B1) GHR (Elevated) 3x12 B2) GHH/Back Extension off GHR 3x15 B3) Seated Band Leg Curls 3x25
C1) Reverse Hyper 100 total reps
D1) Reverse Prowler Drag 3 trips, down and back
E1) Hanging Leg Raises 3 sets of near failure
