After finally getting an off season training cycle in, I am now in meet prep for WPC World's where I will be competing raw with knee wraps in the 132 pound weight class in Baton Rouge, LA on November 7th, 2016. My goal is to earn my first world championship.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comSaturday's training was designed to set me to take my openers and then hit some light accessory work and cut out. While I had zero motivation to get out and train, I still got my work in and my lifts felt pretty good. I can tell I'm really closing in on the meet and that I've prepared pretty damn well. I don't feel beat up, but I definitely am starting to feel lethargic and just overall ready to compete (always a good sign for me after a 10 week training cycle is coming to an end). I've pulled my carbohydrate intake and am beginning to make the steps needed to make weight, so hopefully that goes smoothly.
[youtube=https://www.youtube.com/watch?v=mr3j1GCSpUs]
Items Used in this Training Session Metal Mystical Knee Wraps Metal All Black Knee Wraps Texas Deadlift Bar Prowler
Warm Up Hip Flexor Stretch - 30 sec per leg Leg Swings (forward and side to side) - 10 each Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Goblet Squat - 10 Standing Band Crunch - 15
A1) Squat 65x10 155x5 205x3 245x2 295x1 335x1 385x1 425x1 475x1- add Metal Mystical Knee Wraps 495x1 - add Metal All Black Knee Wraps
B1) Sumo Deadlift 135x5 185x3 245x2 295x1 335x1 385x1 425x1 445x1 475x1
C1) Prowler Push/Pull 3 trips down and back - moderate load
D1) Single Leg Reverse Hyper 3x15 per leg
E1) Wtd Spread Eagle Sit Ups 4x12
