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.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com
Saturday's training was a very humbling day. We ran SSB Anderson squats against chains, and I got totally destroyed with not much weight. That is usually my goal with exercise selection, to select movements that I know I'm going to suck at and try to get better at them and continue to hammer away at weaknesses. Really I was just trying to attack my upper back for the squat and deadlift. I felt I did a good job keeping everything locked in, I just really got a piece of humble pie. Accessory work went rather well, and it was a fun training day. If pain is fun, anyways.
[youtube=https://www.youtube.com/watch?v=7Ta_QYHLdyk]
Items Used in this Training Session
SS Yoke Bar
EZ Loaders
Chains
Box Squat Box
Spider Bar
Mini Band
Warm Up
Reverse Hyper - 3x15
Standing Cable Crunch - 3x15
A1) SSB Anderson Squat (from straps) vs 3 Chains Per Side
65x10
65x5 - add chains
155x5
185x5
205x5
225x5
245x3
275x3
295x3 - PR
250x2x1/1/1 (these were performed as cluster singles)
B1) Spider Bar Box Squats
80x8
170x8
230x8
260x8
290x8
310x8
C1) SSB Strip the Rack Squats (backwards)
65x10
115x10
155x10
185x10
205x10
D1) GHR
3 sets
E1) Reverse Hyper
3x30
E2) Seated Band Leg Curls
3x30
F1) Wtd Spread Eagle Sit Ups
sets of 8 up to a heavy set of 8