6/2/15 “Smart Opal”

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 In Workout of the Day

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Mobility: Shoulder Mobility


Skill Practice Warm Up: Turkish Get Ups (Minimum of 5 per side)


Strength:  None.


Metabolic Conditioning: “Smart Opal” – 14 Minute AMRAP (If you complete a full round after minute 12 you have you have the option to skip the final rest)

5 Push Press (A: 135lbs, I*: 85lbs, N: 55lbs)

5 Push Jerks (Same)

15 Russian KB Swings (A: 70lbs, I*: 53lbs, N: 35lbs)

15 Burpees

1 Minute Rest

Scaling Guide:  3 – 5 Rounds

Log your results online by clicking here.

Compare to: New Workout!

Plan D Scale up (155/95lb Barbell)

*Women’s “As Prescribed” weights and reps (Rx)


Coaching Tips: Make sure to use your legs for the push press and push jerk, just because you might be strong enough to muscle through them the first round or two doesn’t mean you should, use good technique because it’s more efficient and will get you further overall. Keep your shoulders pulled back and have a slight bend in your arms at the top of the kettlebell swing. Move fast through the burpees since you have that rest at the end.


Optional ‘Cash Out’: None.

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