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 wrapped another solid week of training. I'm still progressing pretty well with my close grip bench pressing, and I'm loving all the back training. The weather here has been pretty nice lately, so it's be good to not really have to do anything but shut the door and get to work. I'm ready for a good squat day on Saturday.
[youtube=https://www.youtube.com/watch?v=dhRBOcztdi0]
Items Used in this Training Session American Press Bar Mini Bands Econo Core Blaster Meadows Handle Spud Ab Strap
Warm Up Band Straight Arm Pulldowns - 2x20 Band Pressdowns - 2x20 Band Pull Aparts - 2x20 Push Ups - 2x20
A1) Swiss Bar Speed Bench Press vs Doubled Mini Bands 45x10 45x5 - add bands 75x3 95x3 120x8x3
B1) Close Grip Bench Press 155x5 205x5 235x3 260x8 - PR
C1) Incline DB Bench Press 55's x 8 65's x 8 75's x 8 90's x 15
D1) Pull Ups vs Mini Band 3 sets of failure
E1) Landmine Row's w/ Rope 3x12
F1) Meadows Row 3x10 per arm
G1) Spud Strap Cable Rows 3x12
H1) Band Pull Aparts 200 total reps
I1) Plank Hold off GHR 4x45 sec
