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.com
Tuesday 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