I’m currently in meet prep for the 2015 IPA Grand Prix Nationals at the Greater Columbus Convention Center on October 24th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com
Tuesday marked my second to last speed day for squat and deadlift. This was one of the best sessions in terms of speed and technique I thought I've had all prep long. Things just really started to feel smooth and where they should be. I'm still feeling like the last thing I want to do is get under a bar, but I'm closing in on the days where I will get my rest. I know my body is at the overreaching point, and so it's to be expected. With only one more session left to take my openers and make sure I'm fully dialed in, as of right now I'm feeling like I'm ready. All the right signs, even though sometimes those signs still are screaming at you it's time for rest. Almost.
[youtube=https://www.youtube.com/watch?v=AhfW9h-OHjc]
Items Used in this Training Session
Average Bands
Mini Bands
Warm Up
Reverse Hyper - 305x3x12
Band Leg Extensions - 3x25
A1) Buffalo Bar Speed Squats vs Average Bands
First rep paused in the hole
55x10
55x5 - add bands
105x3
145x2
185x2
235x2
265x8x2
B1) Sumo Speed Deadlifts vs Quad Mini Bands
135x5
135x5 - add bands
185x3
225x2
275x1
305x6x1
C1) GHR (Elevated) vs Band
3x12
D1) Single Leg Reverse Hyper
3x15 per leg
E1) Single Leg Leg Extension off Reverse Hyper
3x15 per leg
E1) Ab Wheel
3x15