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 doozy. Lots of speed work and reps. I hit a pretty big milestone of squatting 315x15 with pauses, and I hope in due time I can squat this for 20 reps straight up (a challenge for the summer it sounds like). The rest of the training session went pretty well. The SSB low box squats really crushed me in terms of weight I could use, but that's probably a sign that it's something that I need work on. Overall some good work was put in, and now it's time to squat big on Saturday!
[youtube=https://www.youtube.com/watch?v=J13DxqupQGE]
Items Used in this Training Session
SS Yoke Bar
EZ Loaders
Chains
Box Squat Box
Mini Band
Warm Up
Reverse Hyper - 3x15
Standing Cable Crunch - 3x15
A1) SSB Speed Squats vs 3 Chains Per Side
65x10
65x5 - add chains
115x3
135x2
155x2
170x12x2
B1) Pause Squats
155x5
205x5
240x5
280x5
315x15 - PR
C1) Sumo Speed Deadlifts vs 6 Chains
135x5
135x5 - add chains
185x3
225x2
255x8x1
D1) Close Stance SSB Low Box Squats
155x8
205x8
245x8
275x8
295x8 - PR
E1) Band Assisted Inverse Curls
3x10
F1) Reverse Hyper
3x30
F2) Incline Reverse Crunches
3x20