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January 18, 2017



Work up to a strong effort set of 2 deadlifts.  This doesn’t necessarily mean you go up to max effort or a new 2RM, 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.


For Time
50 Kettlebell Swings 32/24kg
50 Sit Ups
50 Push-Ups
50 Sit Ups
50 Kettlebell Swings 32/24kg

Workout Notes: Today’s workout is a pyramid style chipper. You will start the workout with 50 Kettlebell swings.  This is a large number of reps in a row and you will repeat this set at the end of the workout so make sure to choose a weight that you can swing with good technique while you are fatigued.  If you are worried about the volume of any of the movements feel free to decrease the rep numbers down to 30 or 40 if needed.  Push-Ups can be scaled to strict knee push-ups so that you are able to maintain full range of motion reps through all 50 reps. Whether you are performing push-ups from your knees or toes make sure to maintain a rigid torso and make quick chest contact with the ground for every rep.


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