Adapted from StrongFirst Simple and Sinister program: 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. Simple requirements: women - 16kg bell for getups, 24kg bell for swings; men: 32kg for getups and swings
TJS Session- Simple workout from Simple and Sinister program
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warmup for kettlebell athlete
Circuit
x 1
LLT
Bentover Sagittal Band Walk
reps
10
load
heavy
reps
10
load
heavy
| Set | Reps | Load |
|---|---|---|
| 1 | 10 | Heavy |
20 steps in each direction
LLT
DB Scaption
reps
10
load
heavy
reps
10
load
heavy
| Set | Reps | Load |
|---|---|---|
| 1 | 10 | Heavy |
visualize your shoulders packing, drawing KB up smoothly; use 2.5 lb plates - go light!
Workout Blocks
SIMPLE from Simple and Sinister
Horizontal Loading
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. To achieve SIMPLE: women - 16kg bell for getups, 24kg bell for swings; men: 32kg for getups and swings.
LLT
TJS – kettlebell swing
one-arm swing
| Set | Time | Weight | Rest |
|---|---|---|---|
| 1 | 5 minutes h:m:s | 24 kgs | 1 min (h:m:s) |
One-arm swing, 10x10 using swing switch every 30 seconds. Goal is 100 swings within 5 minutes.
LMT
TJS – kettlebell getup
| Set | Reps | Weight |
|---|---|---|
| 1 | 10 | 16 kgs |
10 TGUs within 5 minutes alternating L and R