After finally getting an off season training cycle in, I am now in meet prep for WPC World's where I will be competing raw with knee wraps in the 132 pound weight class in Baton Rouge, LA on November 7th, 2016. My goal is to earn my first world championship.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Monday I only had a 30 minute window to get in my extra work, and I flew through things as fast as I could. I still wanted to get some solid work in, so I opted to just hammer the really important things. At this point, it's all I really need, and just trying to keep my shoulders and elbows happy. I really pushed the tempo and had an amazing pump, so it was a successful 30 minutes.
Items Used in this Training Session
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) Rear Delt Raises
4x15
B1) Arnold Press
4x12
C1) Slight Incline Pronated DB Flys
3x20
D1) Decline Press Machine
2x12
1x15
E1) Dip Machine
3x12
E2) Curl Machine
3x12