November 14th, 2015

*Testing Period* – Be sure to post your results (and feels) to the comments!

A. Jerk – Build to a 1-RM

B. For time:
5 Muscle-Ups
10 Handstand Push-ups
15 Clean & Jerks (155/105 lb)
25 Wall Balls (20/14 lb. to 10/9 ft)
30 Burpee Jumping Pull-ups
35/25 Calories Assault Bike

Notes:
-Jerk is whatever style works best for you; 15-20 minutes here
-Note how you break up reps on workout (and splits, if possible), and where you struggle or feel good
-If you don’t have Muscle Ups, substitute 10-15 Ring Dips
-Handstand Push-ups can be kipping
-Clean & Jerk can be a ground to overhead anyhow (though no snatching)
-For the Burpee Pull-ups, pull-up bar should be 6″ above standing vertical reach
-If you don’t have an Assault Bike, Rower is ok

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21 Comments

  1. A. Today’s 1-RM was158. Couldn’t stick my PR from 2 weeks ago, 163.
    B. 14:15 w/ 15 ring dips.
    On the positive side, I accidentally learned how to do bitterly dips today. These were the only “easy” part. I went into the 10 HSPUs planning on doing them UB. Ended up doing singles. Pressing after the dips was much harder than I thought it would be. Didn’t take any excessive rest, just kept chipping away.

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  2. A. Felt heavy at first, then I got it going. Hit a 5# PR then a 10# PR. 255 split jerk.

    B. 10:52
    Felt terrible doing this. Came in tired and not fed enough for a chipper like this. Def can go sub 10

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    1. Also, MU unbroken, HSPU 9-1, cleans were singles, but they felt rough after heavy jerks, wall balls UB, burpee pull ups chipped away at. Assault bike sucked at the end. Didn’t move fast at all on it.

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  3. A. 225 – Wasn’t feeling very fast today. Was hitting this for doubles last month. Missed 235 three times and called it quits.
    B. 18:50
    Breezed through the muscle ups, took at least 5 minutes doing handstand pushups (lots of staring at the wall), shoulders were smoked for the clean and jerks, trudged through the rest.

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  4. A. 138 (3# pr; previous was 135- using the 45# bar) – failed 3 or 4 times at first. I don’t think i was warmed up enough. tweaked left shoulder after 2nd or 3rd lift.

    B. 18:38 w/10 dips (still struggle with those). HSPU were sketchy as hell. Burpee pull-ups felt ok, just a lot of them

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  5. Sorry for not noting breakdown before. MU and HSPU UB. Cleans as singles. Too slow through burpees. Went pretty hard on the bike. Happy with my finish after the small set back.

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  6. A. 185 (88%) failed at 205 three times. Didn’t feel very good today, have to work on split jerks.
    B. 11:38 MU (unbroken) and HSPU (2 sets of 5, strict) felt good and I got through them quickly. I was worried about the cleans because 155 is pretty heavy for me at 15 reps but they weren’t too bad, I did singles. Burpees were okay. I was slow on the bike.

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  7. A) 255 (missed 265)- 5# PR from a week and a half ago (just happened to test it for the first time apart from a C&J)
    B) 9:33 (MU and HSPU UB, singles on C&J (155 is a tipping point weight for me when it comes to reps), burpee/pull up (we have 3 different bar heights, closest I could come was 6″ from fingertips to top of pull up bar as opposed to bottom of pull up bar), AD (first time doing AD in the middle of a workout, which was rough. No idea what a good pace was or how long 35 cal would take. Based on how many assault bikes you guys have in your gym it appears I better learn quickly).

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  8. 1) push jerk 245
    Stayed away from split cause of bicep pain
    2) 8:54
    Mu, hspu ,wb all UB
    Clean and jerks were all fast single and burpee pull ups were just a steady pace. Game changer with the bike at end of wod

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  9. A: 158 – felt pretty good but know i can get more
    B: 15:59
    15 dips broken up in 5, 4, 2, 2, 2,
    hspus kipping broken up in 4, 3, 3
    clean and jerk singles
    wb, 15 and 10
    bike probably should have gone a bit faster

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  10. A) Did this the other day after benching. 305 Split Jerk

    B) 12:17
    MUs 4-1 (pumped about this), HSPU UB, C&J singles, WBs 8-6-6-5, burpee pull-ups were awful, 50 cal AD (rumor has it, the cals aren’t 1-for-1 with the assault bike). Lungs were really fired up on this one.

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      1. Thanks! Was pretty happy with this one. Breathing through movements is still something I’m trying to work on. Practically held my breath thru all the HSPUs and struggled to recover my breath from there.

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  11. Finally finished all the pieces of this….

    A) 165 (10# PR!)
    B) 18:02 – not fun to do alone
    15 dips: 5 /3/3/2/2
    HSPU: 5/3/2
    C&J: singles
    WB: 10/10/5
    burpee/pullup: not a good rhythm having to burpee, step on plates, jump, pullup
    Bike: felt like forever at the end

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