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 doozy. Lots of speed work and reps. I hit a pretty big milestone of squatting 315x15 with pauses, and I hope in due time I can squat this for 20 reps straight up (a challenge for the summer it sounds like). The rest of the training session went pretty well. The SSB low box squats really crushed me in terms of weight I could use, but that's probably a sign that it's something that I need work on. Overall some good work was put in, and now it's time to squat big on Saturday!
[youtube=https://www.youtube.com/watch?v=J13DxqupQGE]
Items Used in this Training Session SS Yoke Bar EZ Loaders Chains Box Squat Box Mini Band
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) SSB Speed Squats vs 3 Chains Per Side 65x10 65x5 - add chains 115x3 135x2 155x2 170x12x2
B1) Pause Squats 155x5 205x5 240x5 280x5 315x15 - PR
C1) Sumo Speed Deadlifts vs 6 Chains 135x5 135x5 - add chains 185x3 225x2 255x8x1
D1) Close Stance SSB Low Box Squats 155x8 205x8 245x8 275x8 295x8 - PR
E1) Band Assisted Inverse Curls 3x10
F1) Reverse Hyper 3x30 F2) Incline Reverse Crunches 3x20
