STRENGTH BLOCK: NOVEMBER 2020 - SIMPLE & SINISTER

Training at home? We're going to make sure your ass is kicked on a daily basis. All you'll need is a kettlebell and consistency.

Perhaps the most well-known kettlebell program for general strength and conditioning, this program was presented by Pavel in his book by the same name, "Simple & Sinister." This program alone has taken many self-proclaimed zeroes to hero status.

"There are only two moving parts, the swing and the get-up. No her exercises offer as many all-around benefits in such a tight package."

"To build a superman, slow movements and quick lifts are required."
- Bob Hoffman of York Barbel

The Turkish Get-Up is the ultimate slow lift; the Swing is the ultimate quick lift.

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THE PREREQUISITES

1. Proficient in the Hard Style 1-Arm KB Swing
2. Proficient in the Hard Style KB Turkish Get-Up

The first week of this strength block will be focusing on technique and ensuring that all participants are proficient at these two necessary movements.

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THE OBJECTIVE

• 100 1-Arm Swings in 5 minutes, completing sets of 10 every 30 seconds
• 1 Minute REST
• 10 Get -Ups in 10 Minutes, alternating sets of 1 per side

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THE STANDARDS (ACCORDING TO STRONGFIRST)

SIMPLE

• 16kg Get-Ups and 24kg Swings for Women
• 32kg Get-Ups and Swings for Men

SINISTER

• 24kg Get-Ups and 32kg Swings for Women
• 48kg Get-Ups and Swings for Men

These numbers should be seen as goals to work towards; not standards of your fitness proficiency.

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THE TRAINING PROTOCOL

This program will make you feel uncomfortable; it does not feel good and it's certainly not easy. What's harder than completing the program is sticking to it consistently.

THAT IS WHAT OUR GYM IS ALL ABOUT - CONSISTENCY.

Here's how it works:

• 10 swings left; 1 snatch left (to get the bell overhead); 1 reverse get-up left (start from standing, descend to the floor, return to standing); reverse snatch the bell into a swing to switch hands
• 10 swings right; 1 snatch right; 1 reverse get-up right; reverse snatch the bell into a swing to switch hands
• Repeat for 5 total rounds

The ultimate goal is to do all five rounds without the bell leaving your hands with as heavy a bell as possible, and as quickly as possible. But, almost in the words of David Whitley, “I don’t care how many times you can do something crappy.” We expect technical proficiency with each repetition.

Don’t train until you get it right—train so you can never get it wrong.

In the world of sports and athletics, being able to pay attention to detail and be technically proficient is cake. Being technically proficient and paying attention to details when you are tanked is where the line of separation between average and impressive lies.

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DON'T HAVE A KETTLEBELL? NO PROBLEM!

We have a connection for kettlebells that is selling them for a reasonable price of $2.50/lb.
Please reach out if you need a kettlebell - they are mandatory for this strength block.