After finally getting an off season training cycle in, I am now in meet prep for WPC World's where I will be competing raw with knee wraps in the 132 pound weight class in Baton Rouge, LA on November 7th, 2016. My goal is to earn my first world championship.

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

Tuesday's training session was just ROUGH. With Labor Day weekend, I ended up not getting in an extra upper body day like I normally do. With the awkward work hours, I just decided to skip the gym and take the whole day off. No training, no emails, no phone, and just spend my entire day with Adrian at the Little Italy festival (and long standing festival in a town about 30 min north). It was worth every bit of the day to just have a mental and physical deload. So with that said...Tuesday rolls around and I wake up with an awful sinus infection. Or at least that's what I'm calling it. About every spring and fall, for about nearly 3-5 days, my sinuses just go crazy and make it hard for me to function (breathe, training, work, sleep, etc.). Unfortunately that's not much of an option, so I had to press on, and I knew that with World's coming up, I can't skip this dynamic effort day.

My head felt like it wanted to explode the whole training session, breathing between my 45 seconds of rest on speed squats was literally cardio, and I'm just glad there were no heavy deadlifts. I pushed the Prowler at the end of the session so that my legs could get some extra quality work without feeling beat up, and to keep my heart pumping blood around as much as possible. It was enough to help loosen my head up and let me sleep a little bit better. Just hope this doesn't last into the UGSS Wendler weekend.

[youtube=https://www.youtube.com/watch?v=8ekmuyoTaC8]

Items Used in this Training Session
Duffalo Bar
Average Bands
Texas Deadlift Bar
Mini Bands
Box Squat Box

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) Duffalo Bar Speed Squats vs Average Bands
55x10
55x5 - add bands
105x3
145x2
185x2
210x10x2

B1) Duffalo Bar Squat
235x3
285x2
340x3x8

C1) Sumo Speed Deadlifts vs Quad Mini Bands
135x5
135x5 - add bands
185x3
225x2
255x8x1

D1) Chair Deadlift (stand every 3rd rep)
135x12
195x3x12

E1) Wtd GHR (Elevated)
4x10

F1) Reverse Hyper
5x20
F2) Wtd V-Ups
3x20

G1) Prowler Push
5 min straight, empty