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 kicked off week 3 of prep, and it was a good training day. Lots of great weather and good atmosphere. My SSB work is dropping reps slowly, but I'm still getting some really good work in. My squats did feel better than they have in a long time, and I felt good and locked in. I'm hoping that it continues to go this way, and I think I did a good job of making a good assessment of my needs for this meet. Accessory work and such is staying pretty constant, and seeing some good jumps in weight. That's really all I've got, just a quick good training session, and nothing all that exciting otherwise.
[youtube=https://www.youtube.com/watch?v=wcVMpZetTeI]
Items Used in this Training Session SS Yoke Bar EZ Loaders Chains
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 245x3 295x2 335x1 365x1 390x3 410x2x2
B1) SSB Squat vs 3 Chains Per Side 65x5 - add chains 155x5 205x3 245x3 285x3 325x1 350x3 - PR
C1) SSB Pause Squat vs 3 Chains Per Side 245x6 255x2x6 265x6
D1) Walking Lunges 3x12 per leg
E1) Reverse Hyper 3x20
F1) Wtd Sit Ups off GHR 3x12
