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.comTuesday's training session was just ROUGH. With Labor Day weekend, I ended up not getting in an extra upper body day like I normally do. With the awkward work hours, I just decided to skip the gym and take the whole day off. No training, no emails, no phone, and just spend my entire day with Adrian at the Little Italy festival (and long standing festival in a town about 30 min north). It was worth every bit of the day to just have a mental and physical deload. So with that said...Tuesday rolls around and I wake up with an awful sinus infection. Or at least that's what I'm calling it. About every spring and fall, for about nearly 3-5 days, my sinuses just go crazy and make it hard for me to function (breathe, training, work, sleep, etc.). Unfortunately that's not much of an option, so I had to press on, and I knew that with World's coming up, I can't skip this dynamic effort day.
My head felt like it wanted to explode the whole training session, breathing between my 45 seconds of rest on speed squats was literally cardio, and I'm just glad there were no heavy deadlifts. I pushed the Prowler at the end of the session so that my legs could get some extra quality work without feeling beat up, and to keep my heart pumping blood around as much as possible. It was enough to help loosen my head up and let me sleep a little bit better. Just hope this doesn't last into the UGSS Wendler weekend.
[youtube=https://www.youtube.com/watch?v=8ekmuyoTaC8]
Items Used in this Training Session Duffalo Bar Average Bands Texas Deadlift Bar Mini Bands Box Squat Box
Warm Up Hip Flexor Stretch - 30 sec per leg Leg Swings (forward and side to side) - 10 each Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Goblet Squat - 10 Standing Band Crunch - 15
A1) Duffalo Bar Speed Squats vs Average Bands 55x10 55x5 - add bands 105x3 145x2 185x2 210x10x2
B1) Duffalo Bar Squat 235x3 285x2 340x3x8
C1) Sumo Speed Deadlifts vs Quad Mini Bands 135x5 135x5 - add bands 185x3 225x2 255x8x1
D1) Chair Deadlift (stand every 3rd rep) 135x12 195x3x12
E1) Wtd GHR (Elevated) 4x10
F1) Reverse Hyper 5x20 F2) Wtd V-Ups 3x20
G1) Prowler Push 5 min straight, empty
