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.

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Friday I started off my new off season training cycle that will be leading up into the XPC Finals. After the IPA meet, I realized there were some things that I really needed to work on (mainly on my squat). I'm going to be changing things up a bit, and actually try to be squatting more and deadlifting less. I found that my deadlift just responds better to less actual sessions, so I'll probably be pulling heavy every 2-3 weeks with the typical speed work thrown in, but keeping some good hinging movements around (so really just less pulling from the actual floor). This should let me be able to hammer my squat a bit more, to really dial in my footing and stance set up but also recover better. I'll also be having some "mini" sessions on what was my off days to just get in some more actual blood flow work specific to some of the things I saw at the meet.

I'm pretty excited to see how this all goes, but my general layout of training will for the most part be the same. As things are modified I'll explain a bit more in depth particular to that session.

I was fortunate enough to get this session in at Elitefts as I'm in town for the weekend to help coach and handle. It was great to be able to train with Molly Edwards and have a good training partner even though I was out of town (my training partner Trey is doing is first meet, so no lifting for him!). Pretty pleased with this first session back though!

[youtube=https://www.youtube.com/watch?v=EqQiyvJ_ebg]

Items Used in this Training Session
Chains
EZ Loaders
SS Yoke Bar
Light Band

Warm Up
Reverse Hyper - 3x15
Standing Cable Crunch - 3x15

A1) Buffalo Bar Squat vs 3 Chains/Side
55x10
55x5 - add chains
105x5
145x3
195x3
235x3
285x3
305x3
325x3
345x3
330x5
295x8

B1) Front Loaded SSB Step Ups
worked up to a heavy set of 10 per leg

C1) Snatch Grip Deadlifts off GHH vs Band
3x10

D1) GHR
3 sets of near failure

E1) Single Arm Overhead Decline Sit Ups
3x10 per arm

F1) Reverse Hyper
3x30