I’m currently in off season mode working on bringing up certain qualities and weaknesses I noticed from the IPA Grand Prix Nationals. This training will be laying the ground for my training cycle into the 2016 XPC Finals.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comTuesday's training session was a rough day, but I managed to get some good work in. Lots and lots of variations and the intensity got ramped up pretty high for my deadlifts this week. Knowing that Thanksgiving is right around the corner, I knew ample food and sleep would be coming for recovery, so it wasn't a bad choice. I'm glad to see that all my good mornings and extra hamstring work is beginning to pay off.
[youtube=https://www.youtube.com/watch?v=QFssG7BbHz0]
Items Used in this Training Session EZ Loaders Chains Box Squat SS Yoke Bar Mini Bands Cambered Bar Average Band
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Duffalo Bar Speed Box Squats vs 3 Chains/Side 55x10 55x5 - add chains 105x3 125x2 145x2 165x2 185x2 215x2 235x8x2
B1) Sumo Speed Deadlifts vs Quad Mini Bands 135x5 135x5 - add bands 185x3 245x2 275x1 305x4x1 335x3 - add 1 mat, and remove bands 385x3 425x3 455x3 475x3 495x3 515x3 - PR
C1) Front Squat 145x5 180x5 210x5 240x12 - PR
D1) Cambered Bar Suspended Good Mornings 155x6 205x6 225x6 245x6 265x6
E1) SSB FFE Reverse Lunges 3x10 per leg
F1) KB Swings 3x20
G1) Reverse Hyper 4x20
H1) Standing Band Crunches off GHR 5x30
