13 Sep LCS 6 Weeks Out, Session 1

[wa-wps]

The whole LCS team is in full on meet prep for the RPS Revenant Rising in Wilmington, NC on October 29th at the Hybrid Athlete Mission. We’ve got several signed up already with maybe a few more coming later.

This will be a wonderful meet get signed up early if you’re interested. It’ll sell out quick. If you need any help, reach out to me or anybody else on my team. We’ll be there in force.

525 (85%-ish) for an easy single. Best one today. Everything moved well. Tightened up the shirt a bit and making sure I can stay with in that groove. Felt good. #powerrackstrength #1020life #inzer #bench #benchpress #lowcountrystrength #teamPRS #tentwentylife #captainjacked

A post shared by Will Kuenzel (@lcstrength) on Sep 12, 2016 at 3:00pm PDT

Dub doing his thing on the bench. 565 for an easy single to a 1board. #lowcountrystrength #1020life #tentwentylife #bench #meetprep

A post shared by Will Kuenzel (@lcstrength) on Sep 13, 2016 at 6:20pm PDT

Bench Day

Warm Up
farmers walk: 2×30 yards
bird dogs: 3×10
rolling planks: 2×10
Glute bridge: 3×10

Exercise:
Bench Press: 99% for 3x
Raw folks are to touch.
Shirted group goes to a 1board

CG RB Bench: 2bd for 3×3
Bench < 200 use monster minis
200-400 use light bands
+400 use greens

tricep choice: 4×8
w/ 90 second rest interval
incline db press: 2×12
w/ 90 second rest interval

Band chest flyes: 3×25
w/ 90 second rest interval

Band pressdowns: 3×25
w/ 90 second rest interval