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 called for some more speed squats and pulls. The weights on these have slowly ramped up, but I feel like I'm doing a great job of maintaining speed and dialing in my technique. I threw is some suspended good mornings for my good morning variation, and man these really humbled me. However, I did an excellent job of maintaining a good torso position and keeping my back locked in...something I desperately need. I finished up with my usual hamstring, quad, and ab work and got out. A good productive day, and this was a good sight of things to come.
[youtube=https://www.youtube.com/watch?v=gDLVz4Buj9g]
Items Used in this Training Session
Average Bands
Mini Bands
SS Yoke Bar
EZ Loaders
Chains
Blast Straps
Econo Prowler
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
195x2
235x2
265x8x2
B1) Sumo Speed Deadlifts vs Quad Mini Bands
135x5
135x5 - add bands
185x3
225x2
265x1
305x6x1
C1) Suspended SSB Good Mornings
65x6
115x6
155x6
175x6
205x6
215x6
225x6
245x6
D1) GHR (Elevated) vs Mini Band
3 sets of near failure + drop set
E1) Reverse Prowler Push
3 trips of about 20 yards
F1) Blast Strap Stir the Pot
3x20