I’m currently in meet prep for the 2015 IPA Grand Prix Nationals at the Greater Columbus Convention Center on October 24th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comTuesday called for some more speed squats and pulls. The weights on these have slowly ramped up, but I feel like I'm doing a great job of maintaining speed and dialing in my technique. I threw is some suspended good mornings for my good morning variation, and man these really humbled me. However, I did an excellent job of maintaining a good torso position and keeping my back locked in...something I desperately need. I finished up with my usual hamstring, quad, and ab work and got out. A good productive day, and this was a good sight of things to come.
[youtube=https://www.youtube.com/watch?v=gDLVz4Buj9g]
Items Used in this Training Session Average Bands Mini Bands SS Yoke Bar EZ Loaders Chains Blast Straps Econo Prowler
Warm Up Reverse Hyper - 305x3x12 Band Leg Extensions - 3x25
A1) Buffalo Bar Speed Squats vs Average Bands First rep paused in the hole 55x10 55x5 - add bands 105x3 145x2 195x2 235x2 265x8x2
B1) Sumo Speed Deadlifts vs Quad Mini Bands 135x5 135x5 - add bands 185x3 225x2 265x1 305x6x1
C1) Suspended SSB Good Mornings 65x6 115x6 155x6 175x6 205x6 215x6 225x6 245x6
D1) GHR (Elevated) vs Mini Band 3 sets of near failure + drop set
E1) Reverse Prowler Push 3 trips of about 20 yards
F1) Blast Strap Stir the Pot 3x20
