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Leozinho · 05-31-2017, 20:41

I'm doing Pavel's Simple & Sinister kettlebell program.

10 one arm swings x 10 (50 each side for a total of 100) followed by 10 Turkish Get Ups. Time standard is 5 minutes for the swings, one minute break, and 10 minutes for the getups.

You can do this 5-7 days a week.

But you don't go all out every workout. Maybe you test yourself once a week. The rest of the time you take enough rest between sets of swings so that your heart rate stays down and you don't go glycolytic.

It's a very minimal program and that you can do everyday. Not what I would do for SFAS, but would be a good deployment program since it doesn't leave you depleted and worn out. You could finish the workout and get straight on the truck without having to worry about being fatigued.

I'm closing in on doing this with a 32kg/70lb pound bell, which is the 'Simple' standard. Sinister is doing it in the time standard with a 106lb/48kg bell.

I plan to move to something else when I reach Simple, but I can see coming back to this.

05-31-2017, 20:41	#222
Leozinho Quiet Professional Join Date: Mar 2004 Location: No. Va Posts: 407	I'm doing Pavel's Simple & Sinister kettlebell program. 10 one arm swings x 10 (50 each side for a total of 100) followed by 10 Turkish Get Ups. Time standard is 5 minutes for the swings, one minute break, and 10 minutes for the getups. You can do this 5-7 days a week. But you don't go all out every workout. Maybe you test yourself once a week. The rest of the time you take enough rest between sets of swings so that your heart rate stays down and you don't go glycolytic. It's a very minimal program and that you can do everyday. Not what I would do for SFAS, but would be a good deployment program since it doesn't leave you depleted and worn out. You could finish the workout and get straight on the truck without having to worry about being fatigued. I'm closing in on doing this with a 32kg/70lb pound bell, which is the 'Simple' standard. Sinister is doing it in the time standard with a 106lb/48kg bell. I plan to move to something else when I reach Simple, but I can see coming back to this.
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