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's speed and rep work was a pretty good solid day's work. Speed was good, body was feeling great, and I got in some awesome work. It was another hot day, but I pushed on. Grip has been making some improvements as well, so that's a plus. I ran with the Prowler for some more accessory work, and this thing just keeps kicking my ass. By far one of the better investments I've made since training out of my garage. Other than that, just another good day of training.
[youtube=https://www.youtube.com/watch?v=we4ITtTefCQ]
Items Used in this Training Session SS Yoke Bar Fat Gripz Average Bands EZ Loaders Chains Monster Mini Bands Econo Prowler
Warm Up Reverse Hyper - 290x4x12
Grip Work A1) Rolling Thunder - L/90x2, 80x7, 72.5x11; R/97.5x2, 87.5x7, 77.5x11 B1) SA Fat Grip Pull Up Hang - 2x10 sec per hand C1) Hex DB Hold - 40 total sec per hand with 30lb DB
A1) SSB Speed Squat vs Average Bands First rep paused in the hole 65x10 65x5 - add bands 95x3 115x2 135x2 155x2 175x2 195x2 215x6x2 205x5 235x3 260x8 - PR
B1) Sumo Speed Deadlifts vs 6 Chains 135x5 135x5 - add chains 185x3 225x2 275x1 305x6x1
C1) SSB Good Mornings vs Forward Pulling Bands (beltless) 155x3x12
D1) Reverse Prowler Push 3 trips ~ 20 yards D2) Prowler Push 3 trips ~ 20 yards
E1) Walking Lunges 2 sets of near failure (as a finisher with bodyweight)
F1) Buzz Saw Planks 4 sets
