Cycle #5: The Post-Peak Pivot & Functional Strength Build

Monday, June 1 – Sunday, July 5

We made it! After an epic 10-week macro-cycle culminating in our 1,000lb Club testing and crushing Murph Day, it’s time for a brand-new training block. Starting Monday, June 1, we’re transitioning into a 4-week strength and skill-focused cycle. 

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Now that our bodies have been "hardened" by maximal loading, we’ll shift our focus toward positional strength, core stability, and upper-body hypertrophy.

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Why We're Doing This: The Outcome

This cycle is all about structural balance, accessory development, and elevating your functional foundation after a long powerlifting phase.

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• Vertical Power: We’re swapping the horizontal bench press for a 10-week vertical pressing macro-cycle to build our shoulders.
• Anterior Chain & Core: Shifting from the Back Squat to the Front Squat/Overhead Squat will target your quads, upper back, and midline stability.
• Barbell Efficiency: We’re moving away from top-end 1RMs and diving into high-rep barbell cycling to maximize your power output.

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Strength Progressions: The New Pillars

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Pressing: Going Vertical

After 10 weeks of heavy benching, your shoulders are ready for a change in direction. We’re kicking off a 10-week Strict Press macro-cycle.

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• The Tests: Fresh off our 1RM baseline test last week, we’ll spend the next 4 weeks building vertical power before re-testing our 1RM at the end of Cycle #6.
• The Bench Pivot: Don't worry, your bench numbers won't slide. One of our Thursday/Saturday Functional Strength Specialty classes will feature a secondary bench press day to perfectly compliment your vertical pressing.

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Squatting: Front & Overhead Focus

We’re trading the Back Squat for a 10-week Front Squat or Overhead Squat (OHS) development block. These squat variations strengthen the quads, upper back, and trunk.

• The Baseline: This week, we’re testing a 5RM Zombie Squat to evaluate your core stability and rack positioning before we load up the front rack.

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Olympic Lifting: Clean & "Grace"

With the snatch in the rearview mirror, we’re switching over to the Clean.

• The Benchmark: We start Day 1 (June 1) with a Hang Power Clean (HPC) 1RM test.
• Barbell Cycling: From there, training evolves into higher reps and movement efficiency. We’ll use various iterations of the benchmark workout "Grace" throughout the cycle, with the ultimate goal of refining your barbell cycling and melting seconds off your lifetime PR.

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Skills, Midline & Accessory: Summer Ready

Beach season is around the corner, and our accessory work is adapting to match!

• High-Level Gymnastics: One of our 4 weekly training days is now dedicated to a "Skills + Long Metcon" format. We’ll break down techniques, scaling options, and practice strategies for Bar Muscle-Ups (BMUs) and Rope Climbs.
• Trunk & Accessory Power: Expect a heavy dose of core training, strict pull-up strength development, and targeted hip flexor training to maximize lower back health and overall pelvic function.

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See you on the training floor!

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