Simple & Sinister: Revised & Updated Edition—Paperback, Kindle Edition or Audio Book - get it here: https://www.strongfirst.com/shop/books/simple-sinister-book/
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.
The SIMPLE Goal
Get-up Weight Swing Weight
Women 16kg 24kg
Men 32kg 32kg
The SIMPLE Goal was performed by Luis Del Toro, Oakland's Most Powerful, StrongFirst Accredited Gym.
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