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.

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