410 W Geer St, Durham, NC 27701 (919) 907-1233

Jerk It Smooth

The 2012 Look Better Naked Challenge starts Sunday!

Squat Clinic with Coach Stew – Sunday, 12-2pm!

WOD for Tuesday 011012Click Here For Today’s Schedule
Press
3-3-3-3-3
–Rest–
21-15-9 Reps For Time:
Split Jerk (135/95)
Chest to Bar Pullups

Post Press Loads and Workout Time to Comments
For the strength segment, perform 5 sets of 3 rep Presses.  Work as heavy as possible.

For the conditioning workout, yes the workout is timed, BUT you should perform each Split Jerk as if you were on a competitive Olympic platform.  Hit your overhead position and stand to full knee and hip extension before lowering the bar back to your shoulder for the next repetition.  You can rotate which foot you split forward if you like.

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7 Comments
  1. Paul K Reply
    135# x 3 was my heaviest successful complete set. Got 2 of 3 at 145#. My arms were fine but the bar quit on me. ;-) METCON, 13:38 at 115# w/Green Band for CTB. -- The jerks were tough, but 115 is not far off my max clean. I didn't work that in to my strategy. Somewhere mid-way through the second set, I figured out I just needed to limit my rest and keep hammering out the jerks, because I wasn't sure I'd get the bar off the floor and rack it again!
  2. Troie Reply
    I worked with Brandon on the press today. I was able to do 2 of the 5 sets at 135#. The remaining 3 sets were deuces. I'm happy about that. Did WOD Rx in 13:38. I feel good about the jerks, especially after Jack told me to get under the bar more. BTW, the name of today's workout...LMAO!
  3. jj Reply
    Hmm... 2 people at 13.38 thus far for a 21-15-9. This is gonna suck.
  4. Paul K Reply
    @jj -- Yeah, we were joking about it this morning as we were looking at the white board. A couple of us concluded that there was nothing there that said "speed."
  5. Doug Reply
    It can be done under 10 Minutes. You don't have to do a super deep jerk as long as you are landing the split with your arms locked out. The hardest part for me was that my right quad (front leg) was on fire after the first 10 jerks. 9:19RX, but I also have really good dead hang pullups (kipping sucks for CTB).
  6. jj Reply
    I think the hardest part is gonna be the negative press getting the bar back into rack position. We had a similar WOD a while back and it crushed me.
  7. Nick F Reply
    Good work on the WOD title, Dave, and Paul I'm absolutely stealing your "the bar gave up on me." line.

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