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.

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 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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