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February 14, 2018



Work up to a strong effort set of 3 deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress through each set and as you increase in weight.


5 Rounds for time
21 Kettlebell Swings 32/24 kg
12 Burpees

Workout notes

It’s a classic pairing and the movements are on the simpler side of things but you should still respect them and work on perfect effort!  Use a kettlebell with which you could perform large sets if you wanted to.  Remember you can always scale the swing to a russian style swing if you want to jump up to a heavier kettlebell.  When you are performing burpees remember to be explosive and quick to your feet if possible! Don’t for get to reach full extension and clap overhead with every rep! This workout is a repeat! If you are logging your scores compare your time if you participated previously.  If you are not logging your scores start now!

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