Monday, The Week Ahead, AND The Start Of A NEW Cycle

Hey hey CFQ!

This is week ONE of our new PULLING CYCLE. We're going to be using our Deadlift as a benchmark and today's the day to test it out. We'll spend some time working our way up to a 1 rep max and will revisit the test in 6 weeks.

Here is some more information on this strength phase:

This 6-week training cycle focuses on boosting deadlift and pulling strength through a Volume, Speed/Power, and Intensity (V-S-I) system.

Volume Sessions

These sessions build endurance and capacity in hinging movements. They're lower intensity, higher volume (45-60% 1RM, up to 45 reps), focusing on traditional deadlifts with strict technical accuracy. The goal is quality reps over heavy loads to prevent injury and ensure proper form.

Speed / Power Sessions

These sessions aim to improve force production and speed. Speed sessions are light (20-40% 1RM) with fast execution, sometimes banded. Power sessions use Olympic lifts (e.g., Power Cleans) at moderate loads (60-75% best lifts) to develop the ability to apply speed to heavier weight. Both types involve 20-30 total reps.

Intensity Sessions

These are the heavy sessions (above 70% 1RM) performed with "Dead Stop" reps (no stretch reflex/bouncing) to boost lift-off strength. Volume decreases linearly (20 down to 8 reps) as loads progressively increase over the 6 weeks. These are combined with light, shorter metcons, and pre-session workouts focus on upper body and low impact.

Context

This is the final cycle in a series focused on slow lift strength (Squat, Press, Pull). Throughout the week, other strengths and skills are included. Expect to see strict gymnastics and more machine-based exercises.