I’m currently in off season mode working on bringing up certain qualities and weaknesses I noticed from the IPA Grand Prix Nationals. This training will be laying the ground for my training cycle into the 2016 XPC Finals.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comSaturday's training was a very humbling day. We ran SSB Anderson squats against chains, and I got totally destroyed with not much weight. That is usually my goal with exercise selection, to select movements that I know I'm going to suck at and try to get better at them and continue to hammer away at weaknesses. Really I was just trying to attack my upper back for the squat and deadlift. I felt I did a good job keeping everything locked in, I just really got a piece of humble pie. Accessory work went rather well, and it was a fun training day. If pain is fun, anyways.
[youtube=https://www.youtube.com/watch?v=7Ta_QYHLdyk]
Items Used in this Training Session SS Yoke Bar EZ Loaders Chains Box Squat Box Spider Bar Mini Band
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) SSB Anderson Squat (from straps) vs 3 Chains Per Side 65x10 65x5 - add chains 155x5 185x5 205x5 225x5 245x3 275x3 295x3 - PR 250x2x1/1/1 (these were performed as cluster singles)
B1) Spider Bar Box Squats 80x8 170x8 230x8 260x8 290x8 310x8
C1) SSB Strip the Rack Squats (backwards) 65x10 115x10 155x10 185x10 205x10
D1) GHR 3 sets
E1) Reverse Hyper 3x30 E2) Seated Band Leg Curls 3x30
F1) Wtd Spread Eagle Sit Ups sets of 8 up to a heavy set of 8
