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.comTuesday's dynamic session is one of the last one's of the training cycle. The work up sets got me relatively heavy with some triples work on just staying tight and technically profecient with the near max weights (this is approximately 83% or so. I did a decent job I thought, but I'm still drifting towards my toes more than I'd like. I discuss this a bit more in detail in the training video below. But as a whole, I felt I made the right decisions with my programming on my dynamic effort days leading into this meet. My squat and deadlift have felt very locked in and comfortable, and have not given me really any major issues. One more speed day left, and then we chill.
[youtube=https://www.youtube.com/watch?v=JH3pSnAIOvM]
Items Used in this Training Session EZ Loaders Chains Texas Deadlift Bar Mini Bands Box Squat Box Blast Straps
Warm Up Hip Flexor Stretch - 30 sec per leg Leg Swings (forward and side to side) - 10 each Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Goblet Squat - 10 Standing Band Crunch - 15
A1) Speed Squats vs 3 Chains Per Side 65x10 65x5 - add chains 115x3 155x2 185x2 215x2 230x8x2
B1) Squat 295x3 335x2 385x1 405x3x3
C1) Sumo Speed Deadlifts 135x5 185x3 245x2 295x1 335x1 365x1 385x8x1
D1) Chair Deadlift (stand every 3rd rep) 245x3 265x3x9
E1) GHR (Elevated) vs Band 3 sets, max reps
F1) Reverse Hyper (long strap) 3x20 F2) Blast Strap Fall Outs 4x15
