For Black Sheep Competing Friday
Rest Day...
*Please post what time you are planning to throw it down
- 6am or 9am
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| Do I hear Sleigh Bells Ringin' and Ching ching Chingin'... |
For Black Sheep Competing on Saturday
Warm up: 800m Jog + General 2 + warm up shoulders well
7min Clock...NO FAILS... start with empty bar on the minute
Press: 3,3,3 / build each set
Push Press: 2,2 / build each set
rest 3min then...
Split Jerk: 1,1,1 / rest as needed+
10 Pull ups x 5 /60sec rest+
GHD Sit ups 3x 15 /60sec
Back Ext 3 x15 /60sec
Rest 6 hours
30min Jog Zone 1 Recovery
6am for me
ReplyDeleteAt 6am
ReplyDeleteErin: Press=built up to 90# set of 3
ReplyDeletePush press= built up to 115# set of 2
Jerk= up to 135# single
(my arms were still pretty tired from yesterday)
pull-ups, GHD's, Back ext. all done
6 am
ReplyDeleteJerk: 275#
ReplyDeleteGHD and Back Extensions completed
Did a few C&J with 165# wasn't near as bad as I thought it would be.
Press = built up to 95# sets of 3's
ReplyDeleteP.Press = 105 sets of 2's
Jerk = 105,110,110
(my split jerk form needs improvement.. very wobbly.)
pull-ups, GHD's and bck ext completed.
Arms were not sore from yesterday... maybe that is a sign I should do it again Saturday!
ERIN YOU ROCKED THE OPEN WOD!!!!