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.
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| 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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