
19 Jan LCS Off Season Week 3, 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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Going to keep increasing the chain a bit here. Deads in the suit, even straps down, are feeling really good. Suit is a little loose but perfect for where I am in the off season. I might try to work some briefs underneath but that’s never really worked out well in the past. Too much gear. We’ll see. I do love experimenting and playing in the gear.
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 | 4 | ||
Notes: | |||||
pin 2 | |||||
2 chains per side | |||||
deficit deads | RPE | Sets | Reps | ||
90 second RI | RPE 7 | 5 | 5 | ||
chest supported rows | Sets | Reps | |||
90 second RI | 4 | 10 | |||
single leg deadlifts | Sets | Reps | |||
90 second RI | 3 | 15/15 | |||
face pulls | Sets | Reps | |||
90 second RI | 5 | 25 | |||
YTWLs | Sets | Reps | |||
90 second RI | 5 | 15 | |||
rolling planks | Sets | Reps | |||
90 second RI | 4 | 15 |

Low Country Strength

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