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Enter the Kettlebell! SPECIAL REPORT #2 Seven Simple & Sinister Kettlebell Drills w w w. e n t e r t h e k e t t l e b e l l . c o m T he following exercises that are very effective and can be.

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If you are a serious lifter, Simple & Sinister will build your strength, rather than interfere with it. Simple and Sinister is a foundation, a framework, and a set of standards. It's foundational for beginners and it's mandatory for the advanced.

Simple and Sinister involves 5 Turkish Get Ups each side, and 100 swings, 5-6 days each week. Your goal is to follow the (very) simple step loading sequence that Pavel puts into the book, in order to progress predictably up to some very heavy bells.

If your main goal is to have your strength training aid and not detract from your grappling training, the answer is simple… and sinister. After years of trial and error with training programs, I have come to the conclusion that the Simple and Sinister program by Pavel Tsatsouline is the perfect companion to grappling.

The book has some starting weight recommendations for beginners to his Simple and Sinister program. Average woman — 18, 26 or 35 lbs kettlebell. Strong woman — 26, 35, or 44 lbs. Average man — 35 or 53 lbs kettlebell. Strong man — 53 or 70 lbs.

“Simple & Sinister” will increase your strength, stamina and also build a perfect foundation for more sport-specific training too.

Product information Publisher‎StrongFirst, Inc. (November 20, 2013)Paperback‎102 pagesISBN-10‎0989892409ISBN-13‎978-0989892407Item Weight‎12 ounces5 more rows

Simple and Sinister involves 5 Turkish Get Ups each side, and 100 swings, 5-6 days each week. Your goal is to follow the (very) simple step loading sequence that Pavel puts into the book, in order to progress predictably up to some very heavy bells. It is absolutely that straight forward.

Pavel created a challenge in his Kettlebell Simple & Sinister book. This program involves 100 one-hand swings and 10 get-ups. The 10×10 swings must be completed in 5 minutes by performing 10 swings every 30 seconds, followed by 1 minute of rest and 10×1 get-ups performed in 10 minutes.

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