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.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com
Thursday rounded out week 5 of the off season work, and it was a solid day's training. Still lots of volume, but improvements are being noticed which is always good. A bunch of different back variations and some fun was had. Just gotta keep plugging away.
[youtube=https://www.youtube.com/watch?v=qNTvZ3hvJZw]
Items Used in this Training Session
Mini Band
Warm Up
Band Straight Arm Pulldowns - 2x20
Band Pressdowns - 2x20
Band Pull Aparts - 2x20
Push Ups - 2x20
A1) Speed Bench Press vs Doubled Mini Bands
45x10
45x5 - add bands
75x3
95x3
115x3
130x8x3
B1) Close Grip Bench Press
135x5
195x3
220x3
250x9 - PR
C1) High Incline DB Bench Press
55's x 8
65's x 8
75's x 8
85's x 8
D1) Chest Supported Cambered Bar Rows
4x10
E1) DB Rows vs Band
3x12 per arm
F1) Reverse Grip Bent Over Rows
3x12
G1) Lat Pulldowns
4x15
H1) Poor Man Band Reverse Pec Dec
4x25
I1) Superman Plank
3x60 sec