I like repeating the same workout every day for a week. Who knew! And it makes writing about my training easier. One post a week covers what I am doing with the exception of very minor variations.

I am implementing the guidance of Pavel Tsatsouline’s new book Simple and Sinister. This week I completed my routine in between 26 and 30 minutes. I wonder if I missed a set of get-ups the day I finished in 26 minutes, but maybe not. I know I completed every set today, took a short rest after 6 get-ups, and finished in 28 minutes.

My workout was mostly the same this week as last week with the exception being that I moved up in weight for get-ups and introduced some one-handed swings.

My current S&S program

Prying goblet squats
16 kg kettlebell – 3 x 5 = 15 reps, 525 pounds

Goblet squat curls
16 kg kettlebell –3 x 5 = 15 reps, 525 pounds

Strongfirst Hip Bridge – 3 x 5 = 15 reps

Halos: 16 kg kettlebell – 3 x 10 = 30 reps, 1050 pounds

Two-handed swings
24 kg kettlebell – 5 x 10 = 50 reps, 2600 pounds

One-handed swings
24 kg kettlebell – 5 x 5 L/R = 50 reps, 2600 pounds

Get-ups
12 kg kettlebell – 5 x 1 L/R = 10 reps, 260 pounds

Total weight: 7560 pounds

The halos strained my elbows at the beginning of the week, but not at the end. I don’t understand change occurring so quickly, but I liked the end of the week better.

I alternated a set of 10 two-handed swings with a set of 5 + 5 one-handed swings until I completed 100 total swings. The one-handed swings are harder. I can feel the strain on my left side more than my right (dominant) side.

If my shoulders and hips were not as tight as they are, I might experiment with moving up to the 16 kg bell for get-ups, but I will probably stay with the 12 kg bell for another week and use my available energy to focus on form.