Minimalist SE Clusters?

MxS/SE/HIC/E
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Vagabond
Posts: 28
Joined: Sun Sep 04, 2016 11:46 pm

Minimalist SE Clusters?

Post by Vagabond »

Anyone try this yet?

I'm thinking of something like this for any upcoming SE days (either one-off tango sessions, and maybe for my next Base):

Push-ups
Pull-ups
Goblet Squats

Thoughts, experiences?

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Barkadion
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Joined: Sun Aug 28, 2016 3:09 am
Location: Massachusetts, USA

Re: Minimalist SE Clusters?

Post by Barkadion »

I've been thinking of S&S with possible addition of pull-ups.

Or for more standard SE cluster version:

Inverted rows
Push-ups
Reverse lunges
Plank to side transfers
"Man is what he reads." - Joseph Brodsky

H.C.
Posts: 26
Joined: Tue Nov 09, 2021 3:09 am

Re: Minimalist SE Clusters?

Post by H.C. »

Thoughts:

If MS cluster is:

Bench
Squat
Pull Up

Then i would do a different movement for the SE cluster, eg:

DB/KB Press
DB/KB Swing/Clean/Snatch
Bodyweight/Renegade Row

godjira1
Posts: 380
Joined: Sat Oct 14, 2017 9:15 am

Re: Minimalist SE Clusters?

Post by godjira1 »

For SE workouts, I think some of the best protocols without need to reinvent the wheel are just to take some of the Crossfit Sister workouts:

Barbara: 5 rounds of 20 pullups, 30 pushups, 40 situps, 50 squats, 3min rest.
OR
Chelsea: 30 x EMOM of 5 pullups, 10 pushups, 15 squats.

If you can't do it RX, it's fine to scale down the number of pullups, or not do it EMOM, etc.

They are about as minimalist as you get as well.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.

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