Friday, January 19, 2018

Get ready for the TSC in April


Twice a year we do the TSC on the same day as everyone else in the world. The next one is April 14, so you have lots of time to prepare.

Wojciech is visiting again for a couple of weeks and he recognized the StrongFirst banner in the gym. His gym in Poland, Box74, will be doing the TSC too. We'll live stream with him and see if we can beat the Poles at kettlebells!

The TSC is really the only competition I really like anymore. According to the SF website, the first TSC was in 2002 which is probably pretty close to when I competed in my first one. It's one of those events where no one has an advantage because something is going to be terrible for everyone. It's one of the best tests of all-around fitness.

The events are

  • 3 attempts for max deadlift - powerlifting rules, weight on the bar only goes up.
  • 1 attempt for max reps pull-ups.
  • 5 minute kettlebell snatch test.
You know what is the perfect way to prepare for the TSC? Come to Jeremy's Hardstyle Kettlebell class at 6:30AM or 12:00. He has the programming set to peak for the TSC. Even if you can't make it to that class, our normal S&C programming will help to get you ready since we do all of those movements often.

I want everyone in the gym to participate and meet all of the other local StrongFirst people who will be visiting for the TSC. There are scaling options to make it accessible to everyone. If you want to get ranked world-wide and get a t-shirt, you can register with StrongFirst here




Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

squat 8-5-3x5

Accessory/Skill

5 pull-ups between sets

Group Workout

4 rounds:
20 hand-to-hand kettlebell swing 
0:15 secs rest
*make the swings powerful and the transitions crisp

then 

5 minute kettlebell complex:
L - clean, swing, snatch
R - clean, swing, snatch 
*goal is for continuous reps with no rest

then

2 minute plank hold



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