I’m currently in meet prep for the 2016 APF Illinois State Meet, in Sycamore, Illinois. I will be competing at 148 pounds, raw (without wraps). At this meet I will just be taking token lifts to qualify for APF Equipped Nationals which is in Orlando, Florida where I will be competing at 132 pounds, raw with knee wraps. As such, the bigger 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.comTuesday I was back to some speed work, and overall things felt rather good. I'm making some minor changes to my programming on this day in particular. I've decided to hit my second squat movement after my speed work, in hopes that this will let me address these specific areas that need work before I get into deadlifting. I will admit that things did feel better, and I think it's going to be a good change of pace.
I'm also running with pause squats as my main supplemental movement here, to help address my lack of tightness in the hole I've had the past few meets. It's been a reoccurring theme, and from going back and looking at my training, pause squats (or similar) seem to be the X-factor that I'm picking up on. A good first day of running them, and I seem to be stronger at them than I remember, so I'm hoping with some good work over the course of this prep I can continue to improve upon it and get my squat back up to the level I had last year.
[youtube=https://www.youtube.com/watch?v=XpHj7mCGKdo]
Items Used in this Training Session Chains EZ Loaders
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Speed Squats vs 3 Chains Per Side 65x10 65x5 - add chains 115x3 155x2 175x2 190x12x2
B1) Pause Squats 155x5 205x5 230x5 265x5 300x11 - PR
C1) Sumo Speed Deadlifts vs 6 Chains 135x5 135x5 - add chains 185x3 225x2 255x8x1
D1) GHH/Back Ext off GHR 3x10
E1) GHR 3 sets, max reps
F1) Reverse Hyper 3x30
G1) Straight Leg Sit Ups vs Band 4x20
