
03 Jan LCS Off Season Week 1, Session 3
Lowcountry Strength finished up 2018 with 2 meets in 2 weeks. Both meets went really well and set us up to go into the New Year ready to start a long off season before hopefully finding a early summer meet.
As always, a big thanks to Inzer Advance Designs and Jax Nutrition 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 | ||
rack deads | RPE 7 | 5 | 6 | ||
Notes: | |||||
pin 2 | 335 | ||||
2 chains per side | |||||
deficit deads | RPE | Sets | Reps | ||
90 second RI | RPE 7 | 4 | 8 | ||
295 | |||||
chest supported 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 |
Finalized the off season program we’ll be doing. I’ve moved accessory and primary exercises around to focus a bit more on some weak points. Building volume for a bit over the next couple mini-blocks. No meet in sight but looking forward to just training hard without much to worry about.
Sorry, the comment form is closed at this time.