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.com
Tuesday'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