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 rounded out week 5 of the off season work, and it was a solid day's training. Still lots of volume, but improvements are being noticed which is always good. A bunch of different back variations and some fun was had. Just gotta keep plugging away.
[youtube=https://www.youtube.com/watch?v=qNTvZ3hvJZw]
Items Used in this Training Session Mini Band
Warm Up Band Straight Arm Pulldowns - 2x20 Band Pressdowns - 2x20 Band Pull Aparts - 2x20 Push Ups - 2x20
A1) Speed Bench Press vs Doubled Mini Bands 45x10 45x5 - add bands 75x3 95x3 115x3 130x8x3
B1) Close Grip Bench Press 135x5 195x3 220x3 250x9 - PR
C1) High Incline DB Bench Press 55's x 8 65's x 8 75's x 8 85's x 8
D1) Chest Supported Cambered Bar Rows 4x10
E1) DB Rows vs Band 3x12 per arm
F1) Reverse Grip Bent Over Rows 3x12
G1) Lat Pulldowns 4x15
H1) Poor Man Band Reverse Pec Dec 4x25
I1) Superman Plank 3x60 sec
