Monday AND A Whole New Cycle

Hey CFQ.

We're starting a new cycle today and we're using our 1 RM (1 Rep Max) Deadlift as our baseline test. It's important to note WELL that yes, we want to push ourselves to lift heavy today, but we don't want you to DIE for the weight. We will be using this weight for percentages on a number of lifts moving forward and you may struggle with the efforts if starting too big. The goal of this cycle is to increase our PULLING STRENGTH (a DEADLIFT is pulling from the floor) and to do that, we need to be able to consistently touch on values based off of our baseline test. SAVE your biggest lift for the RE-TEST at the end of the cycle. We will be using a POWER CLEAN as an accessory.

Following our Deadlifts, we have a simple METCON of Box Jump overs, Russian KB Swings and Cals on the bike. Just to get a little sweat on.

Some info from HWPO on the new cycle:

Our Pulling Strength Phase runs from July 27 to September 6 with the primary goal of increasing your 1-rep max deadlift and overall pulling power, assessed with a 1RM deadlift (priority) and a heavy/max power clean (accessory). The cycle emphasizes linear progression in deadlift volume and intensity, power sessions using supersets across various pulling angles to develop hip extension and ground-based pulling, upper body-pull supersets targeting lat and upper-back strength/endurance, and accessory work focused on lower-body and upper-body pulling mechanics plus isometric core training. Deadlift programming follows a 5-by method (5 sets of 2–5 reps) progressing through submaximal loads in three intensity windows (70–80%, 78–85%, 82–88%), with weekly rep increases (5×2 → 5×3 → 5×4 → 5×5) at fixed loads to build strength endurance; you may adjust within the suggested percentage ranges based on how you feel daily, ideally holding initial loads until they feel too easy before progressing.