09/14/2026
What to Expect this Week at BCCF
We’ve officially reached the midpoint of the Hercules cycle. You’ll see plenty of work that challenges you to hold on, brace, and pull, building the strength and durability we’ll need as we head into the second half of the cycle.
Monday starts with a Back Squat progression, building from sets of 3 at 80% into heavier doubles before finishing at 85%. From there, you’ll tackle a bike buy-in followed by kettlebell swings and sit-ups, focusing on midline endurance and staying consistent as fatigue builds.
Tuesday features dedicated Ring Muscle-Up skill work before moving into a conditioning piece combining shuttle runs, pistols, and ring muscle-ups. Focus on consistency and choose a pace and movement options that allow you to keep moving throughout.
Wednesday kicks off with a Clean & Jerk complex paired with high box jumps before a fast 7-minute barbell sprint of cleans, jerks, and burpees. This one is short and aggressive, so move efficiently and commit to the pace from the start.
Thursday is the grip centerpiece of the week, combining rowing, toes-to-bar, running, farmer’s carries, and double unders across five longer intervals. Find a sustainable pace early and pay attention to your grip management so you can keep your movement quality high through the final interval.
Friday begins with a Deadlift and Bench Press superset-style EMOM before moving into wall walk complexes and heavy dumbbell snatches. Expect a challenging upper-body density piece where smart movement and controlled transitions will help keep your shoulders and grip from becoming the limiter.
Saturday grab a partner for a 24-minute you-go-I-go sprint. You’ll work in full-effort sets with equal work and rest, so communicate with your partner, make each effort count, and enjoy finishing the week with a little friendly competition.
We’re halfway through the cycle - keep building, keep showing up, and let’s see what the second half brings!
