30-Day Kettlebell Simple & Sinister Plan

Pavel Tsatsouline’s Minimalist Strength Protocol | 100 Swings • 10 Get-Ups Daily

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Simple & Sinister Laws

🗣️ The "Talk Test" Recovery

S&S is not HIIT. Rest between sets until you can speak a full sentence calmly without gasping for breath. Training fresh produces true neuro-muscular power.

🎯 The "Simple" Target Goal

Men aim for 32kg (2 pood), women aim for 24kg (1.5 pood). Complete 100 one-arm swings in under 5 minutes and 10 Turkish get-ups in under 10 minutes.

📦 Pack the Lat in the Get-Up

Keep the active shoulder actively pulled down into its socket throughout every transition of the get-up. Never shrug your shoulder toward your ear.

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30-Day Kettlebell Simple & Sinister Plan

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