TacticalBarbell.com

(This may belong in 101.)

I'm doing my first BB and went MS-first. Now that I'm into week six, it's time to switch to SE. Right now I feel like I've got a fairly lengthy SE: push-ups, bulgarian squats, dips, renegade/core row, kb swing, kb deadlift (redundant?) and then burpees to finish. 7 items, all told. I know the book says generally to choose 5-8, but 7 already feels almost too long. On the other hand, I do enjoy the cluster.

So there are two parts to this: first, if anyone wants to give me some advice on if I'm overlapping too much in certain areas, I would gladly take it. But more importantly: how do you personally winnow down your SE list? Do you prefer the short and sweet minimalist cluster? Or do you prefer to stay minimal with MS clusters and go a bit more wild with SE clusters? Vice versa?

You're quite right..... the KB deadlift would be redundant in this scenario...... the deadlift is a regression of the swing, and wouldn't be needed.

The fact that you enjoy the cluster is the main thing...... you'll stay consistent.

Good man, and enjoy the journey

Caleddin wrote:(This may belong in 101.)

I'm doing my first BB and went MS-first. Now that I'm into week six, it's time to switch to SE. Right now I feel like I've got a fairly lengthy SE: push-ups, bulgarian squats, dips, renegade/core row, kb swing, kb deadlift (redundant?) and then burpees to finish. 7 items, all told. I know the book says generally to choose 5-8, but 7 already feels almost too long. On the other hand, I do enjoy the cluster.

So there are two parts to this: first, if anyone wants to give me some advice on if I'm overlapping too much in certain areas, I would gladly take it. But more importantly: how do you personally winnow down your SE list? Do you prefer the short and sweet minimalist cluster? Or do you prefer to stay minimal with MS clusters and go a bit more wild with SE clusters? Vice versa?

If you're going with Bravo I'd cut that down to 5 exercises if you've never run SE before. If you're going with Alpha, you should be good to go but as suggested by THLE cut either the swings or deadlifts. I'd cut the DLs for this phase.

I did cut the DLs starting last night, and things still felt good. I haven't run SE before TB-style, but I've been doing George St. Pierre's silly rushfit videos for a while which are actually quite similar (the biggest difference being they are AMRAP) so the feeling is very familiar.

Is the reason to cut things down just to not get burnt out or take too long for a beginner, or is there another reason to try to keep SE sesssions on the shorter side? Maybe once you get out of BB you keep them shorter to maintain alongside lifting and everything else?

Caleddin wrote:I did cut the DLs starting last night, and things still felt good. I haven't run SE before TB-style, but I've been doing George St. Pierre's silly rushfit videos for a while which are actually quite similar (the biggest difference being they are AMRAP) so the feeling is very familiar.

Is the reason to cut things down just to not get burnt out or take too long for a beginner, or is there another reason to try to keep SE sesssions on the shorter side? Maybe once you get out of BB you keep them shorter to maintain alongside lifting and everything else?

I think it's just to avoid doing too much for too long. Just my own .02 here, but I think if SE circuits start going over 40-45 minutes they're too long, or you have too many exercises in your cluster. Unless you're doing pull-ups in your cluster....they change all the rules.