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.
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Wednesday's training session was quick and dirty like Monday's, in that I got this done during the morning after some clients, and then before heading to Indy for the evening. With the meet getting closer, really the overall work is being cut back, which I'm totally cool with. I'm trying to knock these sessions out in under 30 minutes with ease, and then get in a little extra foam rolling with the time I have left.
Items Used in this Training Session
Warm Up
Bike - 5 min
A1) Standing Single Leg Leg Curl
1x15
1x12
3x10 + drop set on last set
B1) Horizontal Hack Squat
5x20 (ramping weight)
C1) Walking Goblet Lunges
4x12 per leg
C2) Leg Extensions
4x12
D1) Cable Pull Throughs
4x25
E1) Single Arm KB Swing
3x20 per arm - minimal rest