Monday, March 5, 2018

TSC prep program starts today


Today begins the TSC prep program. Everyone is doing it, so you might as well plan on showing up on Saturday, April 14 to participate in the event. Randy will be smoking some meat for afterwards.

How does this work? We're going to base everything off your goal weight in the deadlift (be reasonable here), where you currently are with pull-ups, and what bell you'll be snatching in the snatch test. (Confused about what we're talking about? See this post.)

There will be more volume in this program that we typically do (but I still intend for you to be done in an hour). So that means lower weights and less rest. Be smart about your weight choices and don't dilly dally between sets. I know we normally promote #lazystrong, but we're going for a different stimulus this time around. That doesn't mean CrossFit-glycolytic-acid-bath-with-dangerous-low-quality-reps-while-out-of-breath. It just means load your bar and go. When Kevin and I used to work out together, we'd share a platform and alternating with one other partner was the perfect work:rest ratio.

Every day is broken down into 4 parts. If you move you should be able to get it done in a hour. I only want it to take you an hour, so if it takes longer, you're doing it wrong.

1. Strength movement of the day. We're sticking with our normal 14-day S&C strength cycle. This will give you your broad base of strength. We'll also keep the inter-set skill work. It's a lot, but keep moving. You may have to drop your weight or reps and that's fine.

2. If #1 isn't deadlift, you'll get to superset pull-ups with deadlifts (that is do a set of pull-ups followed by a set of deadlifts) as prescribed for each day. If #1 is deadlift, you get a break and don't need to do pull-ups or more deadlifts. We'll prescribe percentages for the deadlift based off what you intend to pull at the TSC. It will feel light. That's okay, you'll be deadlifting every day, so you'll get really good at it. For the pull-ups, follow the progression at the end of this post.

3. Snatch / AGT. We will alternate between AGT work to build your mitochondria and snatch work to improve your skill and efficiency at the snatch. You'll be choosing a bell based on what bell you'll be snatching in the TSC. If I write +1 that means one interval up from your snatch bell, if I write -1, that means one interval down. I'll be snatching the 24kg bell.  So "bell +1" means the 28kg, "bell +2" means 32kg", "bell -1" means 20kg. You should be able to figure out the pattern. We are the nerd gym, after all.

4. Time-under-tension. The typical end of S&C class.

Pull-ups:  Figure out where you are in this progression. Start there, and when you're ready move to the next one.  If don't yet have one pull-up, start with bands, pick a band that you can get 5 pull-ups. Once you progress up to 7 or 8 pull-ups with that band, drop to a lighter band. If you're Todd, do the progression weighted.

How to read the program: today's program is posted below. Here's what that means in English using me as an example. My goal deadlift is 465 and my snatch weight is 24kg (unless someone challenges me to the 32kg, but no one has stepped forward yet).

front squat 8-5-3x5
5 push-ups between sets

8 warm-up front squats (135lbs)
5 push-ups
5 warm-up front squats (185lbs)
5 push-ups
3 sets of 5 work set front squats (205 lbs)
5 push-ups between each work set too

superset:
next step in pull-up progression and
deadlift 35%x5, 50%x5, 75%x5, 70%x5

3 pull-ups
5 deadlifts at 35% (185)
3 pull-ups
5 deadlifts at 50% (225)
3 pull-ups
5 deadlifts at 75% (365)
3 pull-ups
5 deadlifts at 70% (315)
3 pull-ups

heavy snatch day:
snatch, bell size +2, 8x(3R+3L)/1:00

Every minute for 8 minutes complete 
3-32kg snatches on each arm 
(that means 6 snatches each minute)



Strength

front squat 8-5-3x5

Accessory/Skill

5 push-ups between sets

Group Workout

superset:
next step in pull-up progression and
deadlift 35%x5, 50%x5, 75%x5, 70%x5

then

heavy snatch day:
snatch, bell size +2, 8x(3R+3L)/1:00

then

2x1:00 overhead kettlebell hold. Challenge yourself.



Subscribe


Sign up for classes


Strength Metrics


Get Xero Shoes