05/10/2026
The WHY behind our new cycle! ⬇️
Our two primary barbell movements this cycle are the bench press and the deadlift. Both will be built progressively over the full 9 weeks, with accessory work supporting each lift written into MetCons and dedicated strength pieces throughout the week.
On Thursdays and Saturdays, our Olympic lifting focus centers on clean positions and complexes. We will be drilling positions, pulls, and footwork to build a stronger, more efficient clean over time.
MAY: Engine Work, Pulling Strength, and Murph
The first half of this cycle prioritizes two things: your aerobic engine and strict pulling strength. Running and rowing volume will build steadily across the month, working toward a retest of Jerry (1 mile run, 2K row, 1 mile run). We want everyone going faster than their original test.
Alongside that, strict pulling work including strict pull-ups and rows will be programmed consistently to build the foundational strength that carries over to everything else.
As we close out May, push-ups, pull-ups, air squats, and running will show up with intention in the weeks leading into Murph.
JUNE: Mixed Aerobic Work and Pressing
June shifts the conditioning focus to mixed modal aerobic work, keeping variety high while maintaining intensity.
For gymnastics, we are moving to upper body pressing strength, emphasizing strict handstand push-ups.
Volume and difficulty will build week over week leading into the final retest.
See you on the training floor! 😎
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