Simple and Sinister involves 5 Turkish Get Ups each side, and 100 swings, 5-6 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. I don’t know who the quote is from, but someone has said that most people overestimate what they can do in a week and underestimate what they can achieve in a year. Simple and Sinister won’t make a big impact this week, but when you follow it for a year or even two, you’d best be prepared to be a lot leaner, stronger, and more powerful than you were when you started.