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
Thursday was the official final day of prep, and I'll admit it was a struggle to get out and get some training in. I had basically zero motivation to get under the bar and do anything, but...shit had to be done. I got my speed work in, some work ups, and some minor accessory work that I felt would help me keep to feeling good and got out. Now we get some very, very light sessions in over the weekend and start resting up. Oh, and get this damn weight down. That's always the worst part.
[youtube=https://www.youtube.com/watch?v=cGXmGWI6MSI]
Items Used in this Training Session
Mini Band
Warm Up
Band Straight Arm Lat Pulldowns - 1x15
Band Pressdowns - 1x15
Band Face Pulls - 1x15
Band Flys - 1x15
Band Rows - 1x15
Band Curls - 1x15
Push Ups - 1x15
A1) Speed Bench Press vs Doubled Mini Bands
45x10
45x5 - add bands
75x3
95x3
115x3
130x6x3
185x3
215x3
245x3
275x2
B1) Push Ups vs Band
2 sets of near failure
C1) Wtd Chin Ups
3 sets of near failure with 10 lbs
D1) Inverted Rows
3 sets of near failure
E1) Face Pulls
3x20
E2) Straight Arm Lat Pulldowns
3x15
F1) Band Oblique Rotations
3x25 per side