21 Jun LCS Offseason Wk1, Session 1

[wa-wps]

The whole LCS team is in off season right now. There are a couple meets coming up in the fall that have caught our attention. We’ll transition more into meet prep later but for now it’s all off season work for us.

 

Still working the suit for another week or 2. Trying to iron out some kinks while it's still fresh. Working on widening the stance and bar position. Got some deadlifts in for good measure. Unfortunately those felt horrible. Lol! Nothing a little practice can't fix though. #1020life #lowcountrystrength #TeamPRS #CaptainJacked #powerrackstrength #inzer #squats #gearedsquats #squatsuit #deadlifts #sumodeadlift

A post shared by Will Kuenzel (@lcstrength) on Jun 20, 2016 at 12:19pm PDT

 

Got a few weeks of some geared work to refine things before moving back into my raw offseason stuff.

 

For or me it was doubles at 80%.

The rest of crew were benching. I’ve got them pushing the volume a bit before we transition into a higher intensity off season phase that’ll mean a little gear work for a few. I’m excited to see my raw guys move to gear and a couple geared lifters see the hard raw offseason work pay off.

 

Bench:

RPE 7 5×6

 

CG Bench (touch):

RPE 7  3×8

 

Seated OH press:

4×15 w/ 90sec rest intervals

 

Flat db press:

4×15 w/90sec RI

 

Band chest flyes:

200 total reps

 

push ups:

75 total reps

 

Band press downs:

200 total reps.