I’m currently in meet prep for the 2016 APF Equipped Nationals, in Orlando, Florida on May 28th, 2016. I will be competing at 132 pounds, raw with knee wraps. The big picture is to prep for this meet, and obtain a top three placing to qualify for WPC Worlds in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comTuesday's training session was a bit of a back off day of training. Volume was still a bit high, but that's because the intensity was so much lower. Things are still slowly winding down, and while I'm certainly ready to get to the platform, I still feel pretty good. Not beat up, but drained is how I would describe it. This was my final day of the pause squats, and I believe I made some great progress over the course of the 9 week period. Things are getting dialed in, and we've got one more heavy squat and pull left over the weekend, and then it's time to rest up!
[youtube=https://www.youtube.com/watch?v=WsGy3S0cpr4]
Items Used in this Training Session SS Yoke Bar EZ Loaders Chains Prowler
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) SSB Speed Squats vs 3 Chains Per Side 65x10 65x5 - add chains 115x3 155x2 175x2 195x2 215x8x2
B1) Pause Squats 155x5 245x5 280x5 315x3 350x11 - PR
C1) Sumo Speed Deadlifts 135x5 185x3 245x2 295x1 325x1 355x6x1
D1) SSB Suspended Good Mornings 65x8 115x8 155x8 185x8 205x8 225x8 - PR
E1) Bulgarian Split Squats 3x10 per leg
F1) GHR 3 sets, max reps
G1) Hanging Leg Raises 3 sets, max reps
H1) Prowler Pushes 3x60 sec, empty sled
