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
Tuesday's speed and rep work was a pretty good solid day's work. Speed was good, body was feeling great, and I got in some awesome work. It was another hot day, but I pushed on. Grip has been making some improvements as well, so that's a plus. I ran with the Prowler for some more accessory work, and this thing just keeps kicking my ass. By far one of the better investments I've made since training out of my garage. Other than that, just another good day of training.
[youtube=https://www.youtube.com/watch?v=we4ITtTefCQ]
Items Used in this Training Session
SS Yoke Bar
Fat Gripz
Average Bands
EZ Loaders
Chains
Monster Mini Bands
Econo Prowler
Warm Up
Reverse Hyper - 290x4x12
Grip Work
A1) Rolling Thunder - L/90x2, 80x7, 72.5x11; R/97.5x2, 87.5x7, 77.5x11
B1) SA Fat Grip Pull Up Hang - 2x10 sec per hand
C1) Hex DB Hold - 40 total sec per hand with 30lb DB
A1) SSB Speed Squat vs Average Bands
First rep paused in the hole
65x10
65x5 - add bands
95x3
115x2
135x2
155x2
175x2
195x2
215x6x2
205x5
235x3
260x8 - PR
B1) Sumo Speed Deadlifts vs 6 Chains
135x5
135x5 - add chains
185x3
225x2
275x1
305x6x1
C1) SSB Good Mornings vs Forward Pulling Bands (beltless)
155x3x12
D1) Reverse Prowler Push
3 trips ~ 20 yards
D2) Prowler Push
3 trips ~ 20 yards
E1) Walking Lunges
2 sets of near failure (as a finisher with bodyweight)
F1) Buzz Saw Planks
4 sets