I'm currently in a off season style of training, trying to bring up weak points and improve body composition for the duration of the summer. At the end of summer I will reevaluate where I stand, and decide whether I would like to compete in the late fall, or wait until the XPC Finals in March of 2016.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com
Saturday began a new off season training block. I've set my max effort and dynamic effort rotations, and things are looking to be tough, but I'm hoping to build off the last training block to more of a realization phase. The training day went really well, and I'm glad I had a down week to come into the week strong. I ran with the Buffalo Bar against Monster Mini Bands as my main movement, and I managed to hit a pretty decent weight. My band tension at the top was approximately 50 pounds, so I'm handling some fairly decent weight, especially without wraps (something I don't use during off season work). I need to work on where I set up under the mono a bit, as this seemed to be my biggest weakness from the training day. Hopefully with these adjustments I can manage to put some more weight on this movement and work up to a pretty solid weight by the end of the training block.
[youtube=https://www.youtube.com/watch?v=aaF8qB6N4vI]
Items Used in this Training Session
Monster Mini Bands
Box Squat Box
Econo Prowler
Warm Up
Reverse Hyper - 290x4x12
Grip Work
A1) DOH Rack Pull - 315x1; 270x8; 235x10 with long holds
B1) Coan Deadlift - 3x20 sec, top weight 125
C1) CoC #0.5 - 2 sets per hand
A1) Buffalo Bar Squat vs Monster Mini Bands
55x10
55x5 - add bands
105x3
145x3
195x3
235x3
285x3
325x3
375x3
395x3
415x3 - PR (not happy with my depth on the 3rd rep, but speed was definitely there. Coming back to crush this in two weeks. I just got lazy, technically.)
355x10 - PR
310x13 - was just spent and shut it down a few reps early
B1) Close Stance Buffalo Bar Box Squats vs Monster Mini Bands
145x8
195x8
235x10
255x2x10
C1) Todd Brock Strip the Rack Deadlifts vs Monster Mini Bands Pulling Forward
3x20 - these are just brutal
D1) Reverse Prowler Drag
3x20 yards
D2) Prowler Rows
3x20 yards
E1) Standing Band Crunches
3x10, 2x15, 1x25