Tuesday, February 20, 2018

TSC Prep Program and a SPECIAL DEAL for local Strong First followers

The excitement is growing for the TSC prep program! It will be fun to have everyone in the S&C class and the strength program working on the same thing at the same time. I'll even be doing the same program as you at the same time. I'm usually a cycle or so ahead of you guys testing things, but for this I'm going to just trust the theory and do it with you.

The TSC is a competition across three events:

  • Max Deadlift - 3 attempts, powerlifting flights, weight only goes up.
  • Max Pull-ups - 1 attempt, accumulate as many pull-ups as you can before coming off the bar
  • 5:00 Kettlebell Snatch Test - as much fun as it sounds, accumulate as many snatches as you can in 5 minutes.
We'll have a strong focus on those three events in the TSC prep program, plus a bit of our general strength work that you're used to and some AGT-style conditioning. 

We'll start March 5 and go all the way until the TSC on April 14. 

We're offering a special deal to any local Strong First followers: if you follow Strong First training and are gymless for the TSC, you're invited to do the TSC prep program with us for the 6 weeks and compete with us on the 14th. Buy a 1-month membership and we'll extend it for free until the 14th. Just send me an email and we'll get you all set 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


deadlift 5-3-3-3x3


5 heavy swings between sets

Group Workout

5 rounds:
10 heavy kettlebell suitcase lunge
0:30 rest 


75 hand-to-hand kettlebell swing at a challenging weight 


2 x 20 kettlebell good morning


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