I'm currently in a off season style of training, trying to bring up weak points and improve body composition for the duration of the summer. At the end of summer I will reevaluate where I stand, and decide whether I would like to compete in the late fall, or wait until the XPC Finals in March of 2016.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comSaturday began a new off season training block. I've set my max effort and dynamic effort rotations, and things are looking to be tough, but I'm hoping to build off the last training block to more of a realization phase. The training day went really well, and I'm glad I had a down week to come into the week strong. I ran with the Buffalo Bar against Monster Mini Bands as my main movement, and I managed to hit a pretty decent weight. My band tension at the top was approximately 50 pounds, so I'm handling some fairly decent weight, especially without wraps (something I don't use during off season work). I need to work on where I set up under the mono a bit, as this seemed to be my biggest weakness from the training day. Hopefully with these adjustments I can manage to put some more weight on this movement and work up to a pretty solid weight by the end of the training block.
[youtube=https://www.youtube.com/watch?v=aaF8qB6N4vI]
Items Used in this Training Session Monster Mini Bands Box Squat Box Econo Prowler
Warm Up Reverse Hyper - 290x4x12
Grip Work A1) DOH Rack Pull - 315x1; 270x8; 235x10 with long holds B1) Coan Deadlift - 3x20 sec, top weight 125 C1) CoC #0.5 - 2 sets per hand
A1) Buffalo Bar Squat vs Monster Mini Bands 55x10 55x5 - add bands 105x3 145x3 195x3 235x3 285x3 325x3 375x3 395x3 415x3 - PR (not happy with my depth on the 3rd rep, but speed was definitely there. Coming back to crush this in two weeks. I just got lazy, technically.) 355x10 - PR 310x13 - was just spent and shut it down a few reps early
B1) Close Stance Buffalo Bar Box Squats vs Monster Mini Bands 145x8 195x8 235x10 255x2x10
C1) Todd Brock Strip the Rack Deadlifts vs Monster Mini Bands Pulling Forward 3x20 - these are just brutal
D1) Reverse Prowler Drag 3x20 yards D2) Prowler Rows 3x20 yards
E1) Standing Band Crunches 3x10, 2x15, 1x25
