02 Feb LCS Raw Offseason Week 5, Session 2
The team is just coming off a deload. I’m cranking up their volume over the next couple weeks. We’ve got a few meets that we’re looking at. They’re still a ways off so we’ve got some time to really crank things up and get everybody in shape. After the holidays and a few back to back meets, we need to bring back up the muscular endurance. We’re only 5 weeks into the offseason so it’s nothing crazy…. yet.
[wa-wps]
| Warm Up | Sets | Reps | |||
| prowler | 2 | 40 yards | |||
| bird dogs | 2 | 15 | |||
| Goblet squat | 2 | 10 | |||
| TKEs | 2 | 15 | |||
| Exercise: | % or RPE | Sets | Reps | ||
| Cambered Bar | RPE 7 | 5 | 5 | ||
| Notes: | |||||
| narrow stance | |||||
| SSB Pause squats | RPE | Sets | Reps | ||
| Equipment: | RPE 7 | 5 | 4 | ||
| wide stance | |||||
| 2″ pause | |||||
| walking lunges | Sets | Reps | |||
| 90 second RI | 3 | 12/12 | |||
| Rolling Planks | Reps | ||||
| 90 second RI | 50 | ||||
| Stir the pots | Reps | ||||
| AMAP per set | 50 | ||||
| GHR w/ band | Sets | Reps | |||
| 90 second RI | 6 | 6 | |||
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