Workshop 101
Simple & Sinister
based on Pavel Tsatsouline’s book where you can read:
“Mark Reifkind, Master SFG, calls the swing the most beneficial exercise anyone can do. Among its many benefits are superior conditioning, rapid fat loss, explosive hip power, killer grip, various back health benefits, and it is very easy on the knees. Rif adds that the swing is “scalable to a 70-year-old grandmother and to a 20-year-old super athlete.”
(…)
The get-up does magic for one’s shoulders, making them remarkably resilient against Brazilian jiu-jitsu arm bars and heavy bench presses. The get-up is also one of the best ab exercises. Together with the swing, the get-up develops impressive, although not exaggerated, back and shoulders.”
Besides the swing and get-up you’ll also learn kettlebells safety, different strategies to achieve your training goals, a goblet squat and “Alt S&S Programming” updated by Pavel.
When and where?
08.10.2022 – Aarburg, max 15 participants
09.10.2022 – Geneva, max 20 participants
How much does it cost?
Workshop 101: 150CHF
Workshops 101+201: 250CHF
Who will teach?
StrongFirst Senior Instructor
Andżelika Stefańska- Kowalik
Who will assist?
Aarburg: Marta Naskręt, Peter Bakonyi, Nic Weber, Karin Suter
Geneva: Marta Naskręt, Nic Weber
Workshop 201
The Rite of Passage
The Snatch is “the Tsar of the kettlebell lifts.” Thanks to more muscles working and twice the distance travelled, it accomplishes even more than the esteemed swing. Achieve total body explosive power, ruthless conditioning, and a vice like grip. Burn fat like never before. All with a lighter kettlebell—save space in your home, car trunk, or deployment kit.
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Prerequisites:
To attend this workshop, you need to be competent in swings,
get-ups, and goblet squats. Ignore at your peril.
Learn these skills from a Kettlebell 101 workshop, a StrongFirst accredited gym, or a StrongFirst certified SFG instructor.
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Once we have taught you the skills with our usual attention to detail, we will send you off to succeed with a Strong Endurance™ snatch plan.
The one-arm Clean-and-Press will rival any other pressing exercise when it comes to shoulder strength and muscular development. It is untouchable when it comes to shoulder health, thanks to its ergonomic perfection.
The military press comes equipped with the “Rite of Passage” type programming—possibly the most reliable progression ever.
Three versions of the ROP—“Jurassic,” “907 Hypertrophy,” and “Heavy”—will keep you gaining for a long time.
Kettlebell 201 ROP sets high goals—and gives you the skills and the roadmap to reach them.
Do you have what it takes?
When and where?
08.10.2022 – Aarburg, max 15 participants
09.10.2022 – Geneva, max 20 participants
How much does it cost?
Workshop 201: 150CHF
Workshops 101+201: 250CHF
Who will teach?
StrongFirst Senior Instructor
Andżelika Stefańska- Kowalik
Who will assist?
Aarburg: Marta Naskręt, Peter Bakonyi, Nic Weber,
Karin Suter
Geneva: Marta Naskręt