I’m currently in meet prep for the 2015 XPC Finals at the Arnold Sports Festival during the weekend of March 6-8th. I will be competing on Friday, March 6th, 2015 at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comMore speed work, board work, and accessory for the bench. Another great day of work, and weight were feeling great and light. That's always a good thing considering meet day is closing in, and fast. Still keeping volume on this day a bit high for about another week. I made some smart decisions with exercise selection so I'd come in feeling good for the weekend. Big pulling and benching over the weekend, and then it's about time to ride the wave into the meet.
[youtube=https://www.youtube.com/watch?v=gU9jgqVkIIo]
Warm Up DB Bench Press - 50's x4x12 Micro Band Pull Aparts - 100 total reps Pallof Holds - 3x12 sec per side
A1) Speed Bench vs Doubled Mini Bands 45x10 45x5 - add bands 65x3 85x3 105x3 125x3 140x8x3 190x6 205x5 - 1 board 220x4 - 2 board
B1) Arnold Press 3x12
C1) Wide Grip Lat Pulldowns 3x12
D1) Neutral Grip Cable Rows 3x15
E1) Spud Strap Cable Shrugs 3x15
F1) DB Rolling Tricep Extensions 3x10
