BIG CONGRADULATIONS TO MICHELLE FOR ROCKING HER FIRST WEIGHT LIFTING COMPETITION…
MICHELLE HAS QUALIFIED FOR THE PROVINCALS AND RACHEL AND HERSELF WILL BE COMPETING TOGETHER IN NOVEMEBR !!! GREAT JOB MICHELLE….
- 10 bar only bench press
- 30 sec pec stretch
- seated shoulder retractions x 10
- seated shoulder retractions int bridge
Stretch
Bench press 5 4 3 2 1 1
alternate with Goublet squats increasing weight ever time eg 15, 20 25 ect.
A) E5M for 3 Rounds:
– 10 Cossack Lunges per side w/ empty barbell
– 20 Shoulder Taps against wall (or 10 Freestanding)
– 10 Single Leg Hip bridges Thrusts w/ KB
– As far as possible, Monkey Bar Traverse (or 10 Single Arm Hang Switches per arm)
SCALED
A) E5M for 3 Rounds:
– 10 Cossack Lunges per side w/ empty barbell
– 20 Shoulder Taps against wall (or 10 Freestanding)
– 10 Single Leg Hip bridges Thrusts w/ KB
– As far as possible, Monkey Bar Traverse (or 10 Single Arm Hang Switches per arm)
TIME REMAINING SKIP, RUN ROW, BIKE FOR 10 MIN
