LCS 8 Weeks Out, Fluff and Buff

Lowcountry Strength has a group of lifters that will be competing in the Dec 15th APF meet in Columbia, SC.  We’re moving forward into meet prep and will have training start to get a bit more exciting around here. 

Check out my latest article on Power Rack Strength about trying to Learn to Suffer.

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

Check out the PowerRackStrength shop for shirts, hats, books, and other goodies.

Warm Up Sets Reps  
prowler (light) 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
 
 
Exercise: Sets Reps
narrow grip pulldowns 4 8
Equipment:
 
McGill pull ups Sets Reps
10sec rest 20 1
 
swiss bar floor press Sets Reps
90sec RI 3 15
 
db rows Sets Reps
w/ straps 4 10
 
curls Sets Reps
90 second RI 4 15
 
tricep choice Sets Reps
90 second RI 4 15
   
wide grip pulldowns Sets Reps
90 second RI 4 15
 
tricep choice Sets Reps
90 second RI 4 30

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