10 Mar LCS Week 10, Session 3
This will start our heaviest prep for our in-house meet. Being that this isn’t a full meet we’re only doing a short 8 week cycle with limited gear.
Lowcountry Strength is currently training for an in-house mock meet. This is an open day to anybody interested in powerlifting. It’s a free event to come out, ask questions, hang out and get a lift in. We won’t turn anybody away. Come ask your questions about powerlifting or just lifting in general.
Here’s the Facebook event’s page:
Lowcountry Strength’s In-House Fun Day
[wa-wps] Training for today:These fluff and buff sessions are not meant to be extremely heavy. They should be challenging but the goal here is to hit relatively small muscle groups for very specific weak point and/or pre-hab purposes. They should in no way shape or form be detrimental to the rest of the training.
Warm Up | Sets | Reps | |||
prowler (light) | 2 | 40 yards | |||
bird dogs | 2 | 15 | |||
rolling planks | 2 | 10 | |||
Glute bridge | 3 | 10 | |||
YTWLs | 4 | 12 | |||
Exercise: | Sets | Reps | |||
OH press | 5 | 10 | |||
McGill pull ups | 10 | 2 | |||
Sets | Reps | ||||
DB floor press | 4 | 12 | |||
chest supported db rows | 4 | 12 | |||
Sets | Reps | ||||
db rows | 4 | 12 | |||
rolling db ext | 4 | 12 | |||
shoulder circuit | Sets | Reps | |||
front raises | 4 | 12each | |||
side raises | |||||
bent over raises | |||||
Sets | Reps | ||||
face pulls | 4 | 12 | |||
skull crusher | 4 | 12 | |||
Sets | Reps | ||||
elbow rehab | 4 | 15 | |||
band pressdowns | 4 | 20 |
Low Country Strength
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