For the subject training plan - what should you do on your off days? I am assuming something unloaded and with lower body emphasis? I am also trying to achieve Pavel Tsatsoulines “sinister” swing/getup goal, but I don’t think I can train for a one arm pullup and this goal simultaneously without injury, so I am trying to see what I should fill into off days for this program. Thoughts?
And can you fill me in on the simple and sinister goal? It’s been many years since I read it, but from memory it’s simply 10 x 10 kb swings with a 24kg bell, followed by 5 TGU’s each side with the same bell. Is that about it?
Are you sure with a 48kg bell? That’s a heavy assed bell, over 100lbs.
Simple and sinister with a 24kg bell is a pretty general GPP daily program, I’ve never had it interfere noticeably with recovery. I’ve never done anything similar to the one armed pull up program mentioned above so I can’t comment on that.
Yeah in his book his “simple” goal is with a 32kg bell (which wasn’t too hard to get) and the “sinister” goal is with a 48kg bell. Definitely a lot harder to get.