Simple and Sinister involves 5 Turkish Get Ups each side, and 100 swings, most days each week. Your goal is to follow the (very) simple step loading sequence that Pavel puts into the book, in order to progress predictably up to some very heavy bells. It is absolutely that straight forward. If you keep showing up, do easy days when you need to and follow the plan, you’re going to be a significantly stronger and better put together human in a relatively short time.

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