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.comMonday's quick fluff session was hit in the morning. I'm now coaching/working in Indy on Monday, Wednesday, Thursday at LiftLab, so my schedule is making some changes. I'm a creature of habit, and really don't like to change things, but it is what it is. So after all my morning clients, I crammed in this quick 25 minute training session and then headed out for the day. The good thing is I still have time to go home, shower, eat some grub, and maybe get too a few quick important emails before having to hit the road. But it's going to take some adjusting and getting used to training in the late morning...something I rarely do, let alone in the week. But with that said, if you're in the Indy area, you really need to check out what we're doing at LiftLab. Programming and coaching (in person) from me in a semi private gym and atmosphere. Pretty cool stuff.
Items Used in this Training Session
Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15
A1) Reverse Pec Dec 5x15
B1) Super Incline Press Machine 4x12
C1) Cable Fly Machine 3x15
D1) Dip Machine 3 sets, max reps
E1) Lateral Raises Run the rack - 25's down
F1) DB Curls Run the rack - 25's down
