I’m currently in meet prep for the RPS Lexen Spring Fling in Columbus, Ohio on May 9th, 2015. I will be competing in my first multi-ply meet, going bench only at 148 pounds.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com
Thursday rounded out my last main session of training before the meet. I'll have a few days left to keep some blood flow around and try to stay lose, but the main work has been put in and it's time to rest up and get ready for meet day. This go around I'm not having to worry about cutting, which is a nice little break. I don't mind cutting, but it's made the week tremendously easier on me. Time to chill out and begin preparing mentally.
[youtube=https://www.youtube.com/watch?v=CRgkUPnDKXY]
Warm Up
DB Bench Press - 50's x4x12
Micro Band Pull Aparts - 100 total reps
Band Pallof Holds - 3x15 sec per side
A1) Speed Bench vs Chains
45x10
45x5 - add 2 chains per side
75x3
95x3
115x3
135x10x3
B1) Close Grip 2 Board vs Chains
135x5 - add 2 more chains per side
165x5
185x5
205x5
C1) Bench Press vs Chains
135x3x15
D1) Lat Pulldowns
5x10-15
E1) EZ Bar Skull Crushers vs Micro Band
5x15
F1) Hammer Curls
3x20
F2) DB Windmill Lateral Raises
3x20