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 went very well. I'm running a new dynamic cycle of the straight bar and chains, to help me make my final push going into the meet. I'm running with the chains this cycle to help prevent me from being grounded too much from the bands, as that has seemed to give me some trouble in the past. Overall, I thought they felt very good and quick, and my volume work on my squats also felt very solid. Accessory work was kept rather light, but intense. Things are looking good.
[youtube=https://www.youtube.com/watch?v=t1IaeWx69cE]
Items Used in this Training Session EZ Loaders Chains 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) Speed Squats vs 3 Chains Per Side 65x10 65x5 - add chains 115x3 155x2 175x2 195x12x2
B1) Squat 245x3 295x2 335x1 375x3x5
C1) Sumo Speed Deadlifts vs Quad Mini Bands 135x5 135x5 - add bands 185x3 225x2 275x1 305x6x1
D1) Chair Deadlift (stand every 3rd rep) 135x3 185x3 225x3 245x3x9
E1) GHR (Elevated) vs Band 4 sets, max reps
F1) Reverse Hyper 3x15 + drop set on last set F2) Wtd V-Ups 3x20
