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 on Thanksgiving me and the guys got in an early session before all our own personal festivities. I got some great work in and it was a beautiful day for some training. A good mix of things and another close grip bench press PR. I of course filled up with all the fixin's post workout (aka all day long) after some hard training. Not much to report other than food and lifting.
[youtube=https://www.youtube.com/watch?v=hEwpWhOMwns]
Items Used in this Training Session EZ Loaders Chains Light Band Tsunami Lat Bar Mini Band
Warm Up Band Straight Arm Pulldowns - 2x20 Band Pressdowns - 2x20 Band Pull Aparts - 2x20 Push Ups - 2x20
A1) Speed Floor Press vs 2 Chains Per Side 45x10 45x5 - add chains 75x3 95x3 115x3 135x3 165x8x3
B1) Close Grip Bench Press 135x5 180x5 205x3 235x11 - PR
C1) DB Bench Press 75's x 8 85's x 8 90's x 8 95's x 8 115's x 8
D1) Wtd Wide Grip Pull Ups sets of 6 up to +70 pounds for 6
E1) Swiss Bar Bent Over Rows 3x10
F1) Reverse Grip Cable Rows 3x12
G1) DB Shrugs with 2 sec hold 4x20
H1) Rear Delt Raises 3x20 H2) Prone External Rotations 3x20
I1) Plank Series 3x30 sec each
