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.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Saturday's squat session was a bit of a lighter one. After the heaviest squat last week, it was time to back off a little bit and let my body get a bit of recovery. I still worked up to my projected last warm up (460) to keep technique dialed in and keep the feeling of the wraps around. Things moved very well and smoothly as they should. After that, it was just about getting in some solid work to keep progressing. I rounded out training with some Prowler work to get blood flow into my legs and help with the recovery process without beating myself up, and keep my conditioning around for meet day. Nothing all that exciting really, but a really good training session!

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

Items Used in this Training Session
Mini Bands
SS Yoke Bar
Monster Mini Bands
Prowler

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

A1) Squat
65x10
155x5
245x3
295x2
335x1
385x1
405x1
425x1
460x1 - add Mystical Knee Wraps

B1) Reverse Mini Band SSB Squat
155x5
245x5
295x3
335x3
385x3
415x3
435x3 - PR

C1) SSB Good Morning vs Forward Pulling Mini Bands
65x8
115x8
155x8
185x8
215x8
235x8 - PR

D1) Alternating Lunges
3x10 per leg

E1) Reverse Hyper
75 total reps with 50% of deadlift

F1) Sits Ups off GHR vs Band
4x15

G1) Prowler Pushes
4 trips (~50 yards); 90 sec of rest