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Program
Simple & Sinister (Timeless)
Revised edition. "Timeless" because rest between sets is "untimed"; you rest until you pass the talk test or longer. The one-arm swing routine is the main one. The two-arm swing routine should be done every second or third training day as a form of active rest. Do 1-3 sets of the stretches in the cool-down sometime between the end of the routine and bed. See https://youtu.be/cKx8xE8jJZs for form guides. First comment has timestamps.
Created by
FatCat
Routines in this Program
S&S Practice (One-arm swing)
Rest between sets until you pass the talk test (or longer). This is why it's "Timeless". See the book for weight progression. You need only log your weights/#sets (e.g., one-arm swings: 16/8, 24/2). See https://youtu.be/cKx8xE8jJZs for form. First comment has timestamps.
S&S Practice (Two-arm swing)
Do this two-arm swing variant every second or third training day. Use the same weight(s).
S&S Cool-down
Do these sometime after a S&S training session and before bed. Separated from the main routines due to that flexibility in timing (and the potential length of this session).