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
Saturday kicked off week 3 of prep, and it was a good training day. Lots of great weather and good atmosphere. My SSB work is dropping reps slowly, but I'm still getting some really good work in. My squats did feel better than they have in a long time, and I felt good and locked in. I'm hoping that it continues to go this way, and I think I did a good job of making a good assessment of my needs for this meet. Accessory work and such is staying pretty constant, and seeing some good jumps in weight. That's really all I've got, just a quick good training session, and nothing all that exciting otherwise.
[youtube=https://www.youtube.com/watch?v=wcVMpZetTeI]
Items Used in this Training Session
SS Yoke Bar
EZ Loaders
Chains
Warm Up
Hip Flexor Stretch - 30 sec per leg
Leg Swings (forward and side to side) - 10 each
Single Leg RDL - 10 per leg
Bulgarian Split Squat - 10 per leg
Goblet Squat - 10
Standing Band Crunch - 15
A1) Squat
65x10
155x5
205x3
245x3
295x2
335x1
365x1
390x3
410x2x2
B1) SSB Squat vs 3 Chains Per Side
65x5 - add chains
155x5
205x3
245x3
285x3
325x1
350x3 - PR
C1) SSB Pause Squat vs 3 Chains Per Side
245x6
255x2x6
265x6
D1) Walking Lunges
3x12 per leg
E1) Reverse Hyper
3x20
F1) Wtd Sit Ups off GHR
3x12