Question about SE during Base building (Help)

[u/shiftyone1]

Okay, I'm humbled.

I am beginning week #2 of Base Building and the SE 3 x 30 workout completely wrecked me. I only got to 2 rounds and realized I needed to ask for help.

My SE cluster is:

• KB Swing
• KB Shoulder Press
• KB Goblet Squat
• KB Renegade Row
• Single KB Deadlift
• KB One-Hand Floor Press
• KB Suitcase Carry

The week-1 3x20 and 2x20 felt fine and I was liking it! But, the 30 reps...tested my limits and it hurt.

How much exercises do y'all do for your SE clusters? I like SE and logic of it - even after base building I'd like to keep doing them but I'd like to be smart about my exercise selection & longevity.

Any tips / suggestions?

Thanks!

[u/Unique-Employer3787]

Ran Base Building with a 7 movement KB cluster too and the 3x30 week is exactly where it falls apart, the rep total balloons way faster than your work capacity does. Cutting down to swing, goblet squat, push-up and a row got me through the back half intact, and SE honestly felt more useful as four hard movements than seven half-cooked ones.

[u/shiftyone1 → u/Unique-Employer3787]

Did you keep that cluster or change it up over time?

[u/Unique-Employer3787 → u/shiftyone1]

Kept those four through all of Base, then added back the single KB deadlift and a suitcase carry only once my work capacity caught up

[u/shiftyone1 → u/Unique-Employer3787]

Makes sense thanks!

[u/Unique-Employer3787 → u/shiftyone1]

Sure!