Humane Burpee for Rounds

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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.

Dan spends his work life blending weekly workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.

His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”

In 2015, Dan wrote Can You Go? on his approach to assessments and basic training. In addition, Before We Go, another compilation akin to Never Let Go became an Amazon Bestseller.

In early 2017, Dan’s book, Now What?, his approach to Performance and dealing with “life,” became a Bestseller on Amazon. Hardstyle Kettlebell Challenge became available in September 2017, too.

[farstrider]

Doing the HB version starting with 10 squats is no joke, that first set is rough some days! That's definitely my lighter weight day. I'm playing with doing two rounds of the five with a heavier weight on other days.
I've been alternating this and the ABC with good results so far. I'm going to try the same heavy/light scheme with the ABC so that on a three day per week workout plan the heavy version of one is offset by two of the alternative workouts having their light day.

[mahda]

Hi Dan. It's birthday girl Mary Ann. I'm 5'0, 179lb, and 67. Did the humane burpee workout, 15 swings:5 down to 1 squats and 5 down to 1 ab roller for 5 rounds. 375 swings, 75 squats, etc. Got my heart rate to 144 at times, but lingered at 132. Is that effective? And how many times a week?

[koderken]

You worked with Pavel. Yet, you don't swing "hard style" as he does. You keep your upper arms stuck to your trunk while you swing up, so that only your forearms are open chain. Why?