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.comTuesday I got in some more speed and rep work. I've made some pretty good improvement with this cambered bar and hit a nice little rep PR. My grip work also seems to be moving the right direction. I'm terrible at Fat Grip double overhand rack pulls, and I not only managed to get 170 (which I've missed a few times), but got it for a double and almost got it for a third. Training seems to be moving in the right direction and this was a much better session than Sunday.
[youtube=https://www.youtube.com/watch?v=szyxGuvh7d8]
Items Used in this Training Session Cambered Squat Bar EZ Loaders Chains Pro Mini Band SS Yoke Bar Blast Straps Fat Gripz
Warm Up Reverse Hyper - 290x3x15
Grip Work A1) Fat Gripz DOH Rack Pull - 170x2 (PR); 150x5 B1) Single Arm Coan Rack Pulls - 3x20 sec per arm C1) CoC #T - 1 set of max hold
A1) Cambered Bar Speed Squats vs 3 Chains/Side First rep paused in the hole 65x10 65x5 - add chains 95x3 115x2 135x2 155x2 175x2 205x2 225x6x2 245x5 275x3 310x10 - PR
B1) Sumo Speed Deadlifts vs Quad Mini Bands 135x5 135x5 - add bands 185x3 225x2 275x1 305x6x1
C1) SSB FFE Reverse Lunges 3x12 per leg
D1) GHR Deadlifts 3x12 D2) GHR 3 sets of near failure
E1) Blast Strap Fall Outs 3x20 E2) Standing Band Crunches 2x20
