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.
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Thursday evening rounded out my first week of off season training leading into the XPC Finals. Like I mentioned in one of my other posts, this speed day is going to have a lot more back work programmed into it. The reason for this is two fold: 1) You can never have enough back strength/mass, and 2) with the way that I program my meet preps, I figured I would just save myself a step and just continue with that theme so the transition is even easier. So lots and lots of rowing and upper back work in the session, with just enough pushing to keep me happy.
After training I went to Red Lobster to crush some all you can eat shrimp (as well as the biscuits!). Certainly was some good food. I'll have Friday off from training, but will get in some light to moderate walking to maintain my conditioning on a bare minimum level. Plus I could probably afford to burn off some calories from dinner.
Ready for week 2, as it looks like a doozie.
[youtube=https://www.youtube.com/watch?v=prKZYdaBRIo]
Items Used in this Training Session
Chains
EZ Loaders
Strong Bands
Mini Bands
Warm Up
Band Straight Arm Pulldowns - 2x20
Band Pressdowns - 2x20
Band Pull Aparts - 2x20
Push Ups - 2x20
A1) Speed Bench Press vs 2 Chains/Side
45x10
45x5 - add chains
75x3
95x3
115x3
130x10x3
B1) Close Grip Bench Press
135x5
175x5
205x5
230x11 - PR
C1) DB Bench Press
sets of 15 up to a top set of 15 with 95's
D1) Bent Over Rows
3x10
E1) Supinated, DB Rows
3x10 per arm
F1) Standing Cable Rows
3x12
G1) Reverse Band Bench Press Rows
4x20
H1) Band Pull Aparts
200 total reps
I1) Wtd Plank
3x60 sec