I’m currently in off season mode working on bringing up certain qualities and weaknesses I noticed from the IPA Grand Prix Nationals. This training will be laying the ground for my training cycle into the 2016 XPC Finals.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com
Tuesday's training session was a rough day, but I managed to get some good work in. Lots and lots of variations and the intensity got ramped up pretty high for my deadlifts this week. Knowing that Thanksgiving is right around the corner, I knew ample food and sleep would be coming for recovery, so it wasn't a bad choice. I'm glad to see that all my good mornings and extra hamstring work is beginning to pay off.
[youtube=https://www.youtube.com/watch?v=QFssG7BbHz0]
Items Used in this Training Session
EZ Loaders
Chains
Box Squat
SS Yoke Bar
Mini Bands
Cambered Bar
Average Band
Warm Up
Reverse Hyper - 3x15
Standing Cable Crunch - 3x15
A1) Duffalo Bar Speed Box Squats vs 3 Chains/Side
55x10
55x5 - add chains
105x3
125x2
145x2
165x2
185x2
215x2
235x8x2
B1) Sumo Speed Deadlifts vs Quad Mini Bands
135x5
135x5 - add bands
185x3
245x2
275x1
305x4x1
335x3 - add 1 mat, and remove bands
385x3
425x3
455x3
475x3
495x3
515x3 - PR
C1) Front Squat
145x5
180x5
210x5
240x12 - PR
D1) Cambered Bar Suspended Good Mornings
155x6
205x6
225x6
245x6
265x6
E1) SSB FFE Reverse Lunges
3x10 per leg
F1) KB Swings
3x20
G1) Reverse Hyper
4x20
H1) Standing Band Crunches off GHR
5x30