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.comI had to get my max effort lower body day in on Friday due to the Thanksgiving festivities that was going on. One of my training partners was going to be out of town, and my old roommate from Purdue was going to be back home (about 2.5 hours away) from military leave, so I wanted to go spend the day with him and watch some football. It had been well over a year since I had seen him, and I really wanted to make sure I saw him since I heard he could be leaving for Korea in the spring.
Overall another solid training day. I put the Thanksgiving food to good use and hit a good squat PR. The good morning to box squats were just hell, and something that was different but a good mix up for me. It really showed me how much work I need on a box with a close stance (as the good morning part felt relatively easy in comparison). Just a good days work, and I'm pleased with the progress I've been seeing lately.
[youtube=https://www.youtube.com/watch?v=Hy3IT-Jd-04]
Items Used in this Training Session Cambered Bar EZ Loaders Chains Box Squat Box Average Band
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Cambered Bar Squats vs 3 Chains Per Side 65x10 65x5 - add chains 155x5 205x5 245x5 295x5 335x3 365x5 385x3 - PR 365x4 315x8
B1) Close Stance Cambered Bar Good Morning to Box Squat 115x6 155x6 185x6 205x6 225x6 245x6
C1) GHR 3 sets of near failure
D1) Single Leg RDL 4x15 per leg
E1) Band Pull Throughs 3x15
F1) Standing Band Crunches 4x12
