11 Jan LCS Off Season Week 2, 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 | 6 | 5 | ||
| Notes: | |||||
| pin 2 | |||||
| 2 chains per side | |||||
| deficit deads | RPE | Sets | Reps | ||
| 90 second RI | RPE 7 | 4 | 6 | ||
| 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 | |||
Went a bit off program and tossed on some suit bottoms for my last set of deads. Everything is feeling good. Going to run this for another little mini-block before dropping off the pins and head back to the floor. I’m also instead of doing deficit deads, I’m doing snatch grip RDLs. I’ll move to the defiict deads once I get back to the floor.
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