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.comSaturday's squat session was a bit of a lighter one. After the heaviest squat last week, it was time to back off a little bit and let my body get a bit of recovery. I still worked up to my projected last warm up (460) to keep technique dialed in and keep the feeling of the wraps around. Things moved very well and smoothly as they should. After that, it was just about getting in some solid work to keep progressing. I rounded out training with some Prowler work to get blood flow into my legs and help with the recovery process without beating myself up, and keep my conditioning around for meet day. Nothing all that exciting really, but a really good training session!
[youtube=https://www.youtube.com/watch?v=HqqptcWwXDw]
Items Used in this Training Session Mini Bands SS Yoke Bar Monster Mini Bands Prowler
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Squat 65x10 155x5 245x3 295x2 335x1 385x1 405x1 425x1 460x1 - add Mystical Knee Wraps
B1) Reverse Mini Band SSB Squat 155x5 245x5 295x3 335x3 385x3 415x3 435x3 - PR
C1) SSB Good Morning vs Forward Pulling Mini Bands 65x8 115x8 155x8 185x8 215x8 235x8 - PR
D1) Alternating Lunges 3x10 per leg
E1) Reverse Hyper 75 total reps with 50% of deadlift
F1) Sits Ups off GHR vs Band 4x15
G1) Prowler Pushes 4 trips (~50 yards); 90 sec of rest
