TSC training - 2017 Oct

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)

Hyun jin CHOI

Level 6 Valued Member
Baseline (2017, April) / Goal
DL : 165kg / 170kg
PU(5kg) 11 / 12
SN (20kg) 122 / 125

Here is 6weeks my plan for 2017. Oct TSC

DL : WSB sinlges describes Strongfirst Snatch Protocol (once week)
PU : 3-4times per week based on Fighter pullup (3weeks w/Bw , 3weeks w/5kg)
SN : Strongfirst Snatch Protocol 523A


Additional Lift
BSQ : 5TRM BSQ (205lb- highbar)
DBMP : Custom PlanStrong (MH I+LV)
GTG : OAPU , Press to HS practice

If you have any recommendation or question, Feel free :)
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
It is awesome how the Women's Elite Champion always seeks improvement and learning!

I hope I get to train with you someday, Jin. :)

Actually I do have one question --- Do you set the bell down during the 5 minutes of snatching? Is minimizing that part of your strategy for more reps? The reason I ask because I always wonder, particularly with heavier than 16kg (for women, and I suppose same would apply to 24kg and heavier for men), if it's smarter to sprint/rest/sprint/rest, or just snatch continuously at an optimum pace.
 

Timothy Friel

Level 5 Valued Member
Baseline (2017, April) / Goal
DL : 165kg / 170kg
PU(5kg) 11 / 12
SN (20kg) 122 / 125

Here is 6weeks my plan for 2017. Oct TSC

DL : WSB sinlges describes Strongfirst Snatch Protocol (once week)
PU : 3-4times per week based on Fighter pullup (3weeks w/Bw , 3weeks w/5kg)
SN : Strongfirst Snatch Protocol 523A


Additional Lift
BSQ : 5TRM BSQ (205lb- highbar)
DBMP : Custom PlanStrong (MH I+LV)
GTG : OAPU , Press to HS practice

If you have any recommendation or question, Feel free :)
If I may ask what is snatch protocol 523A or is it classified.
 

Hyun jin CHOI

Level 6 Valued Member
I always used EMOM in TSC. (Used 12L+13R around 48"). Even if a short rest time, it avoid me in fatige in my case.

It is awesome how the Women's Elite Champion always seeks improvement and learning!

I hope I get to train with you someday, Jin. :)

Actually I do have one question --- Do you set the bell down during the 5 minutes of snatching? Is minimizing that part of your strategy for more reps? The reason I ask because I always wonder, particularly with heavier than 16kg (for women, and I suppose same would apply to 24kg and heavier for men), if it's smarter to sprint/rest/sprint/rest, or just snatch continuously at an optimum pace.
M
 

Hyun jin CHOI

Level 6 Valued Member
W1 D1 11th sep
1. DL
1/15 w/70% 110kg (rest 1min)

2. Swing for TSC
2sets
Emom 12L+13R snatch 16kg

3min rest

6sets
EMOM 5 2AS 40kg
2sets
E6MOM (2-4-6-8-10) 2AS 40kg
NL = 90
Instagram post by Strength by HyunJIN CHOI • Sep 11, 2017 at 5:10am UTC

3. 5TRM BSQ (highbar) w/90kg
(2-3-5) /2
NL 20
Instagram post by Strength by HyunJIN CHOI • Sep 12, 2017 at 2:48am UTC

D2 W1 12th Sep
Active rest
Deep6 w/16kg (enough rest time)

D3 w1 13th Sep
1. Snatch for TSC
2sets
Emom 12L+13R snatch 16kg

3min rest

24sets
EMOM 5 Snatch 24kg
NL = 120

2.DBMP
18kg 3,4,3
20kg 2,3,2,3

3.Pullup w/ BW
8-7-6-5-4

4. 5TRM BSQ (highbar) w/90kg
(2-3-5) (2-3)
NL 15

D4 W1 14th Sep
-Active rest
30min getup w/16kg
Instagram post by Strength by HyunJIN CHOI • Sep 14, 2017 at 9:37am UTC


D5 W1 15th Sep
1. Swing for TSC

2sets
Emom 12L+13R snatch 16kg

3min rest


5sets
E6MOM (2-4-6-8-10) 2AS 40kg
NL = 150

2. DBMP
18 x 3
20 x 2
22.8 x 1/7
20 x 2 3


D6 D7
Rest
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
If I may ask what is snatch protocol 523A or is it classified.
@Timothy Friel, the details of Strong Endurance are proprietary at this time. Although you will find it mentioned from time to time, along with other Strong Endurance plans, the participants are limited to those who learned about it in person by attending a Strong Endurance event, and possibly students of those people.

Some posts in this thread were removed because they contained proprietary information about Strong Endurance and/or PlanStrong protocols.

NB: Two more Strong Endurance events were announced for 2018. See here for details:

Strong Endurance™ by Pavel

-S-
 
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Top Bottom