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 dynamic session is one of the last one's of the training cycle. The work up sets got me relatively heavy with some triples work on just staying tight and technically profecient with the near max weights (this is approximately 83% or so. I did a decent job I thought, but I'm still drifting towards my toes more than I'd like. I discuss this a bit more in detail in the training video below. But as a whole, I felt I made the right decisions with my programming on my dynamic effort days leading into this meet. My squat and deadlift have felt very locked in and comfortable, and have not given me really any major issues. One more speed day left, and then we chill.
[youtube=https://www.youtube.com/watch?v=JH3pSnAIOvM]
Items Used in this Training Session
EZ Loaders
Chains
Texas Deadlift Bar
Mini Bands
Box Squat Box
Blast Straps
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
185x2
215x2
230x8x2
B1) Squat
295x3
335x2
385x1
405x3x3
C1) Sumo Speed Deadlifts
135x5
185x3
245x2
295x1
335x1
365x1
385x8x1
D1) Chair Deadlift (stand every 3rd rep)
245x3
265x3x9
E1) GHR (Elevated) vs Band
3 sets, max reps
F1) Reverse Hyper (long strap)
3x20
F2) Blast Strap Fall Outs
4x15