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 went very well. I'm running a new dynamic cycle of the straight bar and chains, to help me make my final push going into the meet. I'm running with the chains this cycle to help prevent me from being grounded too much from the bands, as that has seemed to give me some trouble in the past. Overall, I thought they felt very good and quick, and my volume work on my squats also felt very solid. Accessory work was kept rather light, but intense. Things are looking good.
[youtube=https://www.youtube.com/watch?v=t1IaeWx69cE]
Items Used in this Training Session
EZ Loaders
Chains
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) Speed Squats vs 3 Chains Per Side
65x10
65x5 - add chains
115x3
155x2
175x2
195x12x2
B1) Squat
245x3
295x2
335x1
375x3x5
C1) Sumo Speed Deadlifts vs Quad Mini Bands
135x5
135x5 - add bands
185x3
225x2
275x1
305x6x1
D1) Chair Deadlift (stand every 3rd rep)
135x3
185x3
225x3
245x3x9
E1) GHR (Elevated) vs Band
4 sets, max reps
F1) Reverse Hyper
3x15 + drop set on last set
F2) Wtd V-Ups
3x20