LCS 10 Weeks Out, Session 2

Hook grip still holding.  Still hurts though.  Haha!

 

There’s a small group of us that’ll be competing Oct 28th at the RPS Revenant Rising in Wilmington, NC.

As always, a big thanks to Inzer Advance Designs and Captain Jacked for their continued support of TeamPRS.

 

Block pulls kicked my ass.  Definitely a weak point for me.  I figured, sure add 6″ and I’ll add 30lbs.  Working with 515 from the floor and it’s smooth.  Pull 545 off blocks and I nearly black out.  Ended up backing the block pulls down since it was way out of my RPE range.

 

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 15
Goblet squat 2 10
TKEs 2 10
 
Exercise: % or RPE Sets Reps
deadlifts 80% 4 2
Notes:
comp stance
floor
 
6″ block pulls Sets Reps
Notes: 5 4
w/ straps  
 
chest supported rows Sets Reps
90 second RI 3 15
 
single leg deadlifts Sets Reps
90 second RI 3 15/15
face pulls Reps
90 second RI 250
 
pull ups Sets Reps
  5 6
wide grip pulldowns Sets Reps
90 second RI 4 20
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