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 I only had a 30 minute window to get in my extra work, and I flew through things as fast as I could. I still wanted to get some solid work in, so I opted to just hammer the really important things. At this point, it's all I really need, and just trying to keep my shoulders and elbows happy. I really pushed the tempo and had an amazing pump, so it was a successful 30 minutes.
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) Rear Delt Raises 4x15
B1) Arnold Press 4x12
C1) Slight Incline Pronated DB Flys 3x20
D1) Decline Press Machine 2x12 1x15
E1) Dip Machine 3x12 E2) Curl Machine 3x12
