2017 April TSC Prep.

Hyun jin CHOI

Double-Digit Post Count
This will be my 4th TSC ( in women elite division.


I am not big fan of endurance training but training prep for TSC is always fun.
My First TSC was the day after SFG level 1 in Oct, 2014 with blistered hand I got 135kg in DL, 0 reps(!!!! ) in 5kg pullup,88reps in 20kg Sntach.
I didn't have any idea of conditioning program. ;)

At second, 148kg (first time over 2xBW) / 7/ 112 (April, 2015)
I trained with VWC for SN and Figther Program for PU.

3rd one, 158kg / 9 / 118 (April, 2016)
I won in women elite division. The fact that I'm more pleased is that I got Hat-trick (improve in all events)
I used Snatch Protocol 523A (include SN, Heavy Swing). Before training, S&S is my main kettlebell training. At least I did 5times per week.


Now, we will start a new challenge with Snatch protocol 527.
 

Anna C

More than 5000 posts
Elite Certified Instructor
I love following your training on FB and Instagram, Jin. You demonstrate effective practice; not striving for perfection, but rather for excellence, and disciplined training. I admire this, and it is my aim as well!

I did both TSCs last year but I think I will take this year off from it. I have a lot of work to do on the deadlift, and I need to get lighter for the pull-up.

I learned so much from both TSCs last year -- from my preparation and training, from my performance in the event, and from all of the other competitors. What a great environment!

Next year, Master's Division for me...
 

Hyun jin CHOI

Double-Digit Post Count
Week 1

Day 1 (Mon)
0. warm up
2AS 10/5 w/24kg
Getup (1L+1R)/5 w/16kg

1. Pullup
5kg 5/3
12kg 3/3
16kg 2/3
20kg 1/3

2. SQ(M)
90kg x 4
105kg 2
120kg 1,2,1,2,

I am a big fan or heavy squat. Especially in TSC prep season, I need aux.strength training lightening the burden of fray hands recovery . Squat with low volume is my favorite. (and I choose OAPU too!) I followed Planstrong Squat Program 787A (Comp season).
I trained last 8weeks 5TRM program (highbar w/o sleeve and belt). It really works to maintain midsection hardly and solid bottom. Double with lastest 90% without belt and sleeves felt great!
Day 2 (Tue)
0. Warmup
Getup (1L+1R)/5 w/16kg

2. Deadlift
110kg 1/15 (rest 1min btw sets)

3. TSC prep
EMOM 12L+13R 16kg SN (rest 3min btw sets)
2min
3min
2min
NL=188

1st day of Snatch, Not easy. The hardest parts are upper body due to bad habit early pulling. Too tight gripping and No Hip power :(
DL is not bad. Last 3 singles with paused feel great!



 

Hyun jin CHOI

Double-Digit Post Count
W1 D 3 010317
Sq
90kg x 4
105kg x 2
120kg x 2,3,2,3

W1 D4 020317

0. Warmup
2AS 10/5 w/24kg
Getup (1L+1R)/5 w/16kg

1. TSC
EMOM 12L+13R 16kg SN (rest 3min btw sets)
2min

6sets 30sec Max Snatch w/24kg (rest 5min btw sets)

2. Gymnastic Practice
OAPU
Backlever


W1 D5 030317
0. Warmup
2AS 10/5 w/24kg
Getup (1L+1R)/5 w/16kg

1. Pullup
5kg 5/3
16kg 1/3
20kg 1/3

2. SQ
80kg x 4
100kg 3
110kg x 1
125kg x 1
130kg x 1
135kg x 1
Got solid Last PR (135kg)

W1 D6 040317
0. Warmup
2AS 10/5 w/24kg
Getup (1L+1R)/5 w/16kg

1. TSC prep
EMOM 12L+13R-> 10L +15R w/16kg SN (rest 3min btw sets)
2min
3min
2min
3min

NL=250

 
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Hyun jin CHOI

Double-Digit Post Count
I love following your training on FB and Instagram, Jin. You demonstrate effective practice; not striving for perfection, but rather for excellence, and disciplined training. I admire this, and it is my aim as well!

I did both TSCs last year but I think I will take this year off from it. I have a lot of work to do on the deadlift, and I need to get lighter for the pull-up.

I learned so much from both TSCs last year -- from my preparation and training, from my performance in the event, and from all of the other competitors. What a great environment!

Next year, Master's Division for me...
You are my Inspiration Strong sister!
 

Hyun jin CHOI

Double-Digit Post Count
W2 D1 060317
0. Warmup
2AS 10/5 w/24kg
Getup (1L+1R)/5 w/16kg

1. Pullup
5kg 5/3
12kg 3/3
16kg 2/3
20kg 1
22.8kg 1

2. Deadlift
120kg 1/12 (rest 1min btw set)

3. TSC Prep
EMOM 12L+13R 16kg SN (rest 3min btw sets)
2min

8sets 30sec Max Snatch w/24kg (rest 5min btw sets)
(2 sereis of 4 rest 15min btw series)

W2 D2 070317
0. Warmup
Getup (1L+1R)/5 w/16kg

1. SQ
80kg x 4
85kg x 4
90x 3
100 x 3,3,4
105 x 4
110 x 3 2 1

2. Gymnastic
Wall Press to Handstand Practice

w2 d3 080317
0. Warm up
Getup (1L+1R)/5 w/16kg

1. TSC
EMOM 12L+13R 16kg SN (rest 3min btw sets)
2min
3min
5min
3min

0. Warm up
Getup (1L+1R)/5 w/16kg

w2 d4 090318

0. Warm up
Getup (1L+1R)/5 w/16kg

1. SQ
80kg x 4
100kg x 3
105kg x 3 2
110kg x 3
120kg x 2/2
130lg x 1
133kg x 1

2. Gymnastic
OAPU (1L+1R)/6
TBL Practice

W2 D5 100318
0. Warm up
Getup (1L+1R)/5 w/16kg

1. Warm up
5kg 5/3
16kg 1
18kg 1
20kg x 1



2. TSC prep
EMOM 12L+13R 16kg SN (rest 3min btw sets)
2min

6 sets 30sec Max Snatch w/24kg (rest 5min btw sets)
 
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