Today's TacFit: MetCon CST Style

I haven't posted any of my training for a long time, and it's always fun to see what others are doing.  So I dragged out the video camera this afternoon and taped my TacFit session.  I also thought this would be a good opportunity to show how you can put different tools together to run the body through a circuit using various degrees of freedom and directions of force.

I've been using my kettlebell a lot lately.  It's a great addition to CST programming.  Like any tool, it has purposes that it is well suited to.  I especially like it for that overhead lockout work that you get in snatches and jerks.  I've written before about using it for more "endurance" type work, here you'll see it used effectively in more intense MetCon work.  This may seem normal to some, or anger others in the KB community, depending on their background and point of view.  But I'm not dogmatic about its use.  As my coach says, Good movement is good movement.  And the KB fits nicely in this circuit, so I use it this way when I want.  I've also done lots of work with the timed sets à la Girevoy.

Anyhow, without further ado, here's the circuit...

6 Rounds
3 Minute Rounds -> Get all your reps in, and the rest of the 3 minutes is yours to rest... ;)

• 10/10 16kg KB Snatch
• 10/10 Bruiser Clubbell Clockwork Squat
• 10 Kipping Pull-ups
• 5/5 Stretch Band Slaloms

(funny story - I taped my "last" Round, except I realized after the round that I didn't really film it, so I did 6 instead of the planned 5 rounds - OK, maybe not funny unless you were there...).

Have any questions about TacFit or this circuit? Do you have your own TacFit / MetCon routines or ideas to share? Drop a comment! I'd love to hear from you. Cheers, Adam

Comments

[Damien]

Looks tough... what larger plan does this tacfit session fit into?

What are you currently working on?
Hows the planche :)

I've been finding with the 4x7 that it is possible to work several loosely related goals at the same time. What are your thoughts on that?

[Adam]

Hey Damien,

The planche is in a holding pattern right now. I've gone back to some GPP to gain more limit strength, especially in "pressing" patterns. This session is part of a series of TacFit routines I am using to balance out the heavy lifting sessions.

And to be honest there is also just a spirit of "exploration" that is lending some degree of randomness to my training at the moment. There is a goal, but the path is being forged on the fly to some extent.

Yeah, I think you can be working complementary goals in one training block if you do it right. I don't think cavemen stopped running fast after stuff just so they could do a phase of strength training to make carrying their prey back to the cave easier... ;) Just make sure your goals are clear, not contradictory, and that everything you do takes you a step closer to them...

Cheers,
Adam

[Damien]

I totally dig the spirit of exploration.

It is within that spirit that I found how clearly my goals are progressing and where exactly I am going.

It is an incredibly interesting process.

The goals I work simultaneously tend, to me, to be complementary or at least not contra-indicated to the overally scheme of where I am going.

And yeah I think some version of randomness in training is required from time to time.

:)

[Acai Optimum]

thanks so much for yet another great post... always educative... keep it up anyways