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TSC 2017 April TSC Prep.

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Hyun jin CHOI

Level 6 Valued Member
Team Leader Certified Instructor
Elite Certified Instructor
Iron Maiden
Sinister
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.
 
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...
 
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!




 
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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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!
 
You are my Inspiration Strong sister!

Likewise! These are great videos and training ideas. Thank you for sharing!! I can't wait to see how you do in the TSC.
 
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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