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. 

For the next eight to twelve minutes, "Put In The Work."

The last 10 minutes, condition your core & stretch. 

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

 

Our members use this program every TUESDAY, THURSDAY & SUNDAY @ 8:30am -- CLICK HERE TO TRAIN WITH JOIN US!

 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