Tuesday, February 6, 2018

Have you signed up for the TSC yet?

photo credit: www.lane1photos.com
The spring Tactical Strength Challenge is about two months away and now it the time to start thinking about getting ready. Generally I approach the TSC as a test of my general fitness and don't train for it explicitly. However, we've been spending a lot of time with the barbell (it's been almost a full year of the strength program), and I think we all need a little break and change things up a little bit.

The folks on the current strength program are about half way through this cycle. I believe we'll be wrapped up with cycle 8 by the end of February. That will put us 6 weeks out from the TSC, and that gives us the perfect window for a 6-week TSC prep program.

Starting in March (or some Monday close to the beginning of March) everyone in the S&C class will be doing the TSC prep program. I'm forcing you all to get ready for it, so you might as well participate. Maybe I can talk Randy into smoking some meat for after the TSC so it can be a party too.

Don't worry, this program won't be a radical shift from what you're used to. We'll still be doing some core barbell work, getting stronger never hurt anyone. We'll just be adding a focus on deadlifts, pullups, kettlebell snatch skill, and tons of AGT so that you can handle the 5-minute test at the end.

If you're following our program from afar - I'm looking at you Hawaii, Massachusetts, and Poland (and a few other semi local folks) - find a Strong First gym near you and do the TSC, just say you're affiliated with us, I'd love to see how many Barbell Strategy folks end up on the leaderboard across the world.

I've been testing out variants of the program the last couple of weeks and think I've narrowed down a good core set of movements. I gave it to Isabella to add a little variety - I love boring but I think it needs something else added to keep it interesting. It's a good program, you're going to love it. It's always good to mix things up, especially after a year of solid barbell work.

If you're doing Jeremy's kettlebell class, you're ahead of the game, he's been prepping you for the TSC since January - just keep doing what you're doing.

If you're semi-local to us but aren't a member and want to focus on the TSC, keep watching this spot, we'll have a way to get you in here to work with us in March.



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 5-3-3-3x3

Accessory/Skill

5 pull-ups between sets

Group Workout

Goblet squat ladder:
25-20-15-10-5
*increase weight each round

then

4 rounds:
3L, 3R weighted elevator sit up
3 negative pull ups
:30 sec rest

then

2 minute bar hang



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