Sean M
Level 7 Valued Member
I am itching to give the TSC a try this fall (2017).
I am very close to attaining Simple (by time standard). I have been at 100 swings and 10 getups all at 32kg for a few weeks now, just working on compressing the rest time.
I have not trained snatches, but have practiced about once a week with 16kg, more recently starting 3/3 with 24kg on the minute.
I do not have a barbell, so I have no barbell deadlift experience. I recently stayed at a hotel where I did 10 reps at 75% bodyweight, but probably could've done 12 (it was after I did S&S, and I was barefoot on the fitness center carpet) - maybe 15 if fresh (?). Online calculators say that is a 1RM of 180-190; I'll call it a 1x bodyweight deadlift (200lb). I am aware that the approximate median DL for Novice Men in the Fall 2016 TSC is ~350lb, and top 10% is ~450.
Is this plan too ambitious for where I'm at?
July: Continue working S&S 4-5 days a week to achieve the time standard. One day a week (in place of S&S swings, or as a separate session), practice snatches starting with 3/side OTM @ 24kg. Continue GTG pull-ups. Buy a barbell and plates.
August: Begin deadlift training, continue practicing snatches, continue GTG pull-ups
Any input on the overall plan is appreciated - input on how to get to the 5:00 snatch test is especially welcome.
I am very close to attaining Simple (by time standard). I have been at 100 swings and 10 getups all at 32kg for a few weeks now, just working on compressing the rest time.
I have not trained snatches, but have practiced about once a week with 16kg, more recently starting 3/3 with 24kg on the minute.
I do not have a barbell, so I have no barbell deadlift experience. I recently stayed at a hotel where I did 10 reps at 75% bodyweight, but probably could've done 12 (it was after I did S&S, and I was barefoot on the fitness center carpet) - maybe 15 if fresh (?). Online calculators say that is a 1RM of 180-190; I'll call it a 1x bodyweight deadlift (200lb). I am aware that the approximate median DL for Novice Men in the Fall 2016 TSC is ~350lb, and top 10% is ~450.
Is this plan too ambitious for where I'm at?
July: Continue working S&S 4-5 days a week to achieve the time standard. One day a week (in place of S&S swings, or as a separate session), practice snatches starting with 3/side OTM @ 24kg. Continue GTG pull-ups. Buy a barbell and plates.
August: Begin deadlift training, continue practicing snatches, continue GTG pull-ups
- Begin deadlift training. I like the idea of "Daily Dose Deadlift" in the a.m., continue S&S 3-4/week in the p.m.
- Snatch: Not exactly sure how to get from 50-60 reps in 10 minutes to 100 in 5 minutes in a structured way. Help?
- Pull-ups: Continue GTG.
- Deadlift: Cycle 1 of 2 would be completed in early September with a new max. Cycle 2 would be based on the new max.
- Snatch: Continue the plan (whatever it is)
- Pull-up: One of the Fighter Pull-up Program cycles (based on my RM) during rest periods of DDL in the mornings (leaving 3-4 evenings for S&S), or doing FPP in the hour or so between getting home from work in the evening and later when I do S&S.
- Deadlift: DDL culminates with a 92% RM lift the Saturday before TSC. 75% Monday through Wednesday before TSC, then 50-60% Thursday and Friday. Right?
- Snatch: Continue the plan (whatever it is). Is a 3:00 full-out test recommended prior to TSC as a benchmark? E.g. if one can do ~70 reps in 3:00, is that a good place to be to get the remaining 30 reps in the last 2:00?
- Pull-up: Finish whatever program I'm on so the new RM attempt is at the TSC.
Any input on the overall plan is appreciated - input on how to get to the 5:00 snatch test is especially welcome.