IGX

Just completed these 3 months and I must say that they were much harder than the Recruit missions. Again format is similar to Recruit missions, review here viewtopic.php?f=4&t=213485 , warm ups and cool downs are the same. Grunt takes everything that you learned in the first three months and expands them or in CST terms, sophisticates them. The exercises are more challenging. I really liked the sessions. But again during the 3rd month, I started feeling the need to lift some shit, so I used most of my moderate days to lift. This did affect the outcome of the 3rd month. The Base Switch killed me, just like the extended table in Recruit 3.

Overall, I lost more fat, weight stayed the same. I feel great. Really good three months! Bottom line, in 6 months of mostly BW exercise, I have lost fat, weight (first 3 months) and have more mobility. Not Bad

That said, I am taking a break before finishing the program. I am doing, I know I will get shit for this, TacFit KB Spetsnaz before its gets freezing outside in the garage. I just feel the need to lift right now.

L8R,
Todd

Progressions from Recruit to Grunt
Recruit 1 , Grunt 1
Ex 1 Front Lunge Step , Front Lunge Jump
Ex 2 Plank Push Knee , Plank Push
Ex 3 Sit Thru Knee , Sit Thru Reach
Ex 4 Basic Pushup , Screw Pushup
Ex 5 Spinal Rock Basic , Spinal Rock Pike
Ex 6 Tripod Overhead , Tripod Twist
Recruit 2 , Grunt 2
Ex 1 Lunge Twist , Lunge Twist Knee
Ex 2 Revolving Table , Swinging Tripod
Ex 3 Scorpion Crucifix , Scorpion Pushup
Ex 4 Bear Squat , Bear Pushup
Ex 5 Rocca Forearm , Rocca Squat
Ex 6 Bridge Clap , Diagonal Bridge
Recruit 3 , Grunt 3
Ex 1 Warrior Lunge , Cossack Lunge
Ex 2 Swing Plank Knee , Swing Plank
Ex 3 Airborne Squat Shin , Airborne Squat Knee
Ex 4 Spiderman Pushup Knee, Spiderman Pushup
Ex 5 Shinbox Twist , Shinbox Invert
Ex 6 Table Lift , Base Switch

You won't get shit from me. TacFit Kbell Spetnaz or whatever the hell, is probably actually a pretty good program. Sonnon pads his CV outrageously and needs to stop harping on his "genetic disadvantages" as a marketing gimmick....but he has a knack for creating/incorporating interesting and entertaining exercise variations, and he obviously spends a lot of time thinking about program design. I think his approach to kbell training is actually more userful as a "program minimum" than Pavel's far overrated "Hardstyle" PM.

OTOH, special operators are special operators because they live and thrive in an immersive culture - it's what they do, all day every day, and suggesting that running around for 30 minutes a day playing cowboy/ninja will make you like them is disingenous at best.

Appreciate the update.

Abandoned by Wolves wrote:You won't get shit from me. TacFit Kbell Spetnaz or whatever the hell, is probably actually a pretty good program. Sonnon pads his CV outrageously and needs to stop harping on his "genetic disadvantages" as a marketing gimmick....but he has a knack for creating/incorporating interesting and entertaining exercise variations, and he obviously spends a lot of time thinking about program design. I think his approach to kbell training is actually more userful as a "program minimum" than Pavel's far overrated "Hardstyle" PM.

OTOH, special operators are special operators because they live and thrive in an immersive culture - it's what they do, all day every day, and suggesting that running around for 30 minutes a day playing cowboy/ninja will make you like them is disingenous at best.

Appreciate the update.

AbW,

If you have ever done KB cluster training, then you get the jest of KB Spets. Some of the exercises are unique (swingblade) and some come from Hardstyle (side Press/Bent Press). It will be interesting going through all 4 months of this program.

I agree about the marketing. I buy Scott's stuff because it works for me.