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.
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Wednesday I went back into the rec to knock out some extra leg work. Lots and lots and lots of reps. Nothing was terribly heavy, and it certainly got the blood flowing and some good recovery in. Something I can't stress enough about these sessions is how limited the weight is. This is strictly focusing on contractions, the pump, and blood flow. I know on paper (screen) they can look daunting, but usually I leave feeling much better. It doesn't mean it's easy to get down the stairs to go home, but by no means am I pushing myself like I would if this was my main training session. But, they are still fun and help bring up my weak areas as well.
Items Used in this Training Session
A1) Hack Squat
sets of 20 reps per leg up to a heavy set of 20 reps - I ended up doing 10 sets...
B1) Single Leg Glute Machine
3x20 per leg
C1) Seated Leg Curls
100 total reps
D1) Close Stance Leg Press
200 total reps