SIMPLE SINISTER

Created by Pavel Tsatsouline. The Kettlebell Simple & Sinister book is a MUST READ for all strength enthusiasts. This program involves 100 one-hand swings and 10 get-ups. The 10×10 swings must be completed in 5 minutes by performing 10 single arm swings every 30 seconds, followed by 1 minute of rest and 10×1 get-ups performed in 10 minutes.

SIMPLE GOAL

WOMEN

Get Up Weight: 16KG

Swing Weight: 24KG

MEN

Get Up Weight: 32KG

Swing WeightL 32KG

SINISTER GOAL

WOMEN

Get Up Weight: 24KG

Swing Weight: 32KG

MEN

Get Up Weight: 48KG

Swing WeightL 48KG

SIMPLE SINISTER OVERVIEW

Simple Sinister is a General Physical Preparedness Program. It gives you more than it takes away. Among it's many benefits are Endurance Strength, Fat Loss, Explosive Hip Extension, Strong Grip, Coordination & Balance.  The Single Arm KB Swing (ultimate quick movement) and The Turkish Get Up (ultimate slow movement), executed with precision will build power, stamina and suppleness. 

COACHING TIPS 

1. ​Start each workout with a three round circuit of 5 repetitions of Prying Goblet Squat, Hip Bridges and Haloes. Optional: follow this circuit with a few unloaded Turkish get ups.

2. Perform fast and loose drills between sets.

3. Rest long enough between sets to assure no drop off in technical proficiency, Get-Up strength and Swing power.

4. Modify, don't miss! Feeling a bit stressed or fatigued? Train lighter.

5. After your kettlebell workout do a few sets of passive stretching: Try Core 4

TRAIN WITH COACH ST.AMOUR IN PERSON

TUESDAY & THURSDAY'S AT 8:00AM

TO TRAIN WITH COACH ST.AMOUR

 WARM UP

3 Rounds - 5 Reps Each

Prying Goblet, Hip Bridges, Halo

 

 5 Minutes

10x One Arm Swings

Alternate Arms Every 30 Seconds

10 Minutes

1x Turkish Get Up

Alternate Arms Every 60 Seconds

Finish The Training Session With Abs & Stretching