After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comSunday's max effort upper deload session was a pretty simple one. I again focused more on coaching, and having a packed house had my attention all over the place. I still got in some good, light training, but it was quick and simple. I also hopped on the prowler for some conditioning and recovery work. I really wanted to get this done on Saturday, but due to the weather it just wasn't happening. Sunday cleared up just enough for me to get some good work in on it, and get some more blood flow into my legs. I'm feeling surprisingly better after just have having a brutal weekend of training. Monday I will also be taking the whole day off, except for some light walking, which will be different considering I've been hitting my extra upper body work on that day for about a year now. I just figured my body could use the extra rest now as I begin to get ready for the hard push over the next 3 months.
Items Used in this Training Session Spud Ab Strap Prowler
Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15
A1) Deficit Push Ups 4x25
B1) Prone DB Flys 3x30
C1) DB Skull Crushers 100 total reps
D1) Pressdowns 3x25
E1) Face Pulls 4x25
F1) Prowler Work 4 down and backs - pushing with big steps 1 push down, 1 sprint back x2 1 push down, 1 row back
