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.comSaturday I got in another pretty good lower body session. We were a man down, so I wasn't near as aggressive on my main max effort work, but that's okay. It felt somewhat good to be back to a straight bar, as it's something I want to keep working in every now and then. I did feel like I had a minor tweak on my left QL, and that after the session I was feeling it. I took some preventative care right away with some TENS and soft tissue work. I know usually when this happens it's a sign I need to go back to doing some minor hip things that I have been neglecting...so back to some of the minor boring warm up stuff. I don't expect it to set me back any, I just need to stay on it for about a week or two and it'll be fine. I'm still not sure what exactly did it, but I'll keep the updates coming.
[youtube=https://www.youtube.com/watch?v=2nkBpJ9FkBk]
Items Used in this Training Session Mini Band SS Yoke Bar
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Reverse Mini Band Squat 65x10 155x5 - add bands 205x5 245x5 295x5 335x5 385x5 425x3 455x3 475x3 495x3 470x4 425x8
B1) Seated SSB Good Morning vs Forward Pulling Mini Bands 65x8 115x8 135x8 155x8 185x8 205x8
C1) GHR vs Mini Band 3x10
D1) Dimel Deadlifts 3x20
E1) Single Leg Band Adduction 4x25 per leg E2) Seated Band Abduction 4x25
F1) Wtd Sit Ups off GHR 3 sets
