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
Tuesday was my real final day of lower body speed work. Good thing though was that my new monolift from Elitefts arrived. So the training partners helped me put her together, and then of course we broke her in. Considering it took a good chuck of time to put together, we just got in some moderate work and then got out. I made up my extra work the following day when the girlfriend arrived. But overall the day of training was pretty solid. I'm just trying to stay lose and keep some lower body strength around. Meet day is right around the corner, so now it's just not about being stupid and just trying to stay fresh.
[youtube=https://www.youtube.com/watch?v=FdofVptpicE]
Warm Up
Reverse Hyper - 290 for 42 total reps
A1) SSB Speed Squats vs Chains
*First rep paused in hole*
65x10
65x5 - add 3 chains per side
115x3
135x2
155x2
180x6x2
B1) SSB Box Squat vs Chains
155x6
205x6
245x6
295x7
C1) Bulgarian Split Squats
3x15 per leg
C2) Neutral Grip Chins
3x20
Extra Work Performed on Wednesday April, 29th 2015
Grip Work
A1) DOH Pin Pull - 305x1; 275x8
B1) Fat Gripz Rolling Thunder - 3x5
C1) CoC #T - 1 set of max hold
D1) GHR vs Band
4x15
D2) Leg Raises vs Band
4x15
E1) KB Swings
100 total reps