LCS 8 Weeks Out, Session 4

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 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
   
block pulls RPE Sets Reps
90 second RI RPE 8 3 2
 
   
bent over rows Sets Reps
90 second RI 3 12
   
single leg deadlifts Sets Reps
90 second RI 3 15/15
 
face pulls Sets Reps
90 second RI 4 25
 
YTWLs Sets Reps
90 second RI 4 15
 
rolling planks Sets Reps
90 second RI 4 15
 

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