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.comThursday evening rounded out my first week of off season training leading into the XPC Finals. Like I mentioned in one of my other posts, this speed day is going to have a lot more back work programmed into it. The reason for this is two fold: 1) You can never have enough back strength/mass, and 2) with the way that I program my meet preps, I figured I would just save myself a step and just continue with that theme so the transition is even easier. So lots and lots of rowing and upper back work in the session, with just enough pushing to keep me happy.
After training I went to Red Lobster to crush some all you can eat shrimp (as well as the biscuits!). Certainly was some good food. I'll have Friday off from training, but will get in some light to moderate walking to maintain my conditioning on a bare minimum level. Plus I could probably afford to burn off some calories from dinner.
Ready for week 2, as it looks like a doozie.
[youtube=https://www.youtube.com/watch?v=prKZYdaBRIo]
Items Used in this Training Session Chains EZ Loaders Strong Bands Mini Bands
Warm Up Band Straight Arm Pulldowns - 2x20 Band Pressdowns - 2x20 Band Pull Aparts - 2x20 Push Ups - 2x20
A1) Speed Bench Press vs 2 Chains/Side 45x10 45x5 - add chains 75x3 95x3 115x3 130x10x3
B1) Close Grip Bench Press 135x5 175x5 205x5 230x11 - PR
C1) DB Bench Press sets of 15 up to a top set of 15 with 95's
D1) Bent Over Rows 3x10
E1) Supinated, DB Rows 3x10 per arm
F1) Standing Cable Rows 3x12
G1) Reverse Band Bench Press Rows 4x20
H1) Band Pull Aparts 200 total reps
I1) Wtd Plank 3x60 sec
