I’m currently in meet prep for the 2016 APF Equipped Nationals, in Orlando, Florida on May 28th, 2016. I will be competing at 132 pounds, raw with knee wraps. The big picture is to prep for this meet, and obtain a top three placing to qualify for WPC Worlds in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Tuesday's training session was a bit of a back off day of training. Volume was still a bit high, but that's because the intensity was so much lower. Things are still slowly winding down, and while I'm certainly ready to get to the platform, I still feel pretty good. Not beat up, but drained is how I would describe it. This was my final day of the pause squats, and I believe I made some great progress over the course of the 9 week period. Things are getting dialed in, and we've got one more heavy squat and pull left over the weekend, and then it's time to rest up!
[youtube=https://www.youtube.com/watch?v=WsGy3S0cpr4]
Items Used in this Training Session
SS Yoke Bar
EZ Loaders
Chains
Prowler
Warm Up
Reverse Hyper - 3x15
Standing Cable Crunch - 3x15
A1) SSB Speed Squats vs 3 Chains Per Side
65x10
65x5 - add chains
115x3
155x2
175x2
195x2
215x8x2
B1) Pause Squats
155x5
245x5
280x5
315x3
350x11 - PR
C1) Sumo Speed Deadlifts
135x5
185x3
245x2
295x1
325x1
355x6x1
D1) SSB Suspended Good Mornings
65x8
115x8
155x8
185x8
205x8
225x8 - PR
E1) Bulgarian Split Squats
3x10 per leg
F1) GHR
3 sets, max reps
G1) Hanging Leg Raises
3 sets, max reps
H1) Prowler Pushes
3x60 sec, empty sled