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.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Monday was one of the quickest mini sessions I've got in to date, clocking in at 20 minutes. I had a limited amount of time to squeeze this in, and it ended up helping me keep my pace right where it needed to be. I'm trying to get a bit more specific with this work as I get closer to the meet, and pull back on some of the stuff I like to do, versus the stuff that I need to do. It isn't always pretty, but it's working.
Items Used in this Training Session
Warm Up
Cats & Camels - 10
Quadraped T-Spine Ext - 10 each
Band Dislocations - 10
Alternating Band Dislocations - 10 each
Band Pressdowns - 15
Band Straight Arm Lat Pulldowns - 15
Band Face Pulls - 15
Single Arm Band Fly - 15 each
Band Rows - 15
Band Curls - 15
A1) Low Face Pulls
5x15
B1) Cable Lateral Raises
4x12 per arm
C1) Arnold Press
3x15
D1) Dip Machine
3 sets, max reps
E1) Chest Fly Machine
3x15
F1) DB Curls
Run the rack down from 25's to 5's