26 Jul LCS 13 Weeks Out, Session 1
2nd time back in the shirt in almost a year. Wow, I’m rusty. This is going to take some work. Not nearly as much pain in the wrist and elbows so that’s a plus, but you can definitely tell I’m off.
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.
I’m wearing a size 58 instead of my competition shirt that’s a 54. Keeping everything light and keeping the volume up until real meet prep starts. Trying to find that groove and get used to the pressure again. Doing some reverse band work just to keep things easy. The weight is really easy but the technique needs a lot of work. It’ll come.
Warm Up | Sets | Reps | |||
farmers walk | 2 | 30 yard | |||
bird dogs | 3 | 5 | |||
rolling planks | 2 | 10 | |||
Glute bridge | 3 | 10 | |||
Exercise: | % or RPE | Sets | Reps | ||
Bench Press | 75% | 5 | 3 | ||
Equipment: | |||||
straight bar | |||||
RB CG bench | Sets | Reps | |||
Equipment: | 5 | 5 | |||
straight bar | |||||
w/ shirt or sling shot | |||||
dips | Sets | Reps | |||
90 second RI | 3 | 10 | |||
incline db press | Sets | Reps | |||
90 second RI | 3 | 10 | |||
rolling db ext | Sets | Reps | |||
90 second RI | 3 | 15 | |||
band chest flyes | Reps | ||||
AMAP per set | 100 | ||||
band pressdowns | Reps | ||||
AMRAP per set | 100 |
Low Country Strength
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