CPF/STRONG
Upper / Lower Split
Block 05 · Sessions 41–50
CrossFit Gym · Every Thursday
Block 05 · Sessions 41–50
CrossFit Gym · Every Thursday
// Client Program
BEN/
BLOCK 05
BLOCK 05
Summer Strength & Variance
Sessions
10
Schedule
Thu
Duration
~55 min
Split
U/L
Dates
6/11–8/13
// Progression Protocol — Block 05
01
Weekly Cadence — Own the Week
One session per week means each session is the only stimulus that week. Full effort every Thursday. You don't have a second session to make up for a lazy first one. Show up ready.
02
~5% Load Increases
Load progression follows the pattern from your last block — roughly 5% per appearance of each movement. When a load feels genuinely easy across all sets, it goes up next time. When volume increases, load holds or steps back slightly.
03
Variance Is the Point
This block introduces new movements alongside the established ones. The new patterns are not tests — they're tools. Start conservative on first appearances. Own them, then load them.
04
Log Every Session
Write down loads and feel ratings — easy / medium / hard — per set. One week between sessions means your memory won't be reliable. The log is the roadmap. No log = guessing next week.
CPF/STRONG // SESSION 41
~55 min
From S37 + S39
Rep Bump
// Warm-Up — 8 min
Banded pull-apart 3×15
Ring row 2×8 easy
Bench build 1×6 @ 135# · 1×4 @ 165# · 1×2 @ 185#
Primary
Barbell Bench Press
Primary
You've been at 4×6 @ 200# (S37). Hold load — push to 5×6 this session. The extra set is the progression. 2-second controlled descent, full lockout. If bar speed drops on set 5 or 6, rest longer between sets rather than cutting reps.
5 × 6
200#
rest 2:00
Accessories
Weighted Pull-Ups
You've been at 4×6 @ +35# (S37). Push to 4×6 @ +37# — small load bump. Dead hang every rep, chin clears the bar. If +37# isn't a clean plate combo, use +40# and reduce to 4×5. Intensity over volume on the pull-up.
4 × 6
+37–40#
rest 2:00
Barbell Bent-Over Row
You've been at 4×6 @ 190# (S37). Push to 4×6 @ 200#. Elbows high, pause at the chest. 45° torso — don't stand up to complete the rep. This load bump mirrors the bench — both horizontal patterns step together.
4 × 6
200#
rest 90 sec
DB Seal Row
You've been at 3×10 @ 50# DBs (S37). Push to 4×10 @ 50# — volume bump, extra set. Chest flat on the bench. Full stretch at the bottom, elbows track straight back. The extra set is the progression.
4 × 10
50# DBs
rest 90 sec
Tall-Kneeling Single-Arm KB Press
You've been at 4×10/arm @ 55# KB (S39). Hold load and reps — push to 5 sets. Extra set is the driver. Glutes squeezed, ribs down, press directly overhead. Don't let the torso lean away from the working arm.
5 × 10/arm
55# KB
rest 90 sec
EZ Bar Curl / Hammer Curl Superset
You've been at 4×12/12 @ 79# / 47# DBs (S37). Push to 5 rounds — same loads. EZ bar first, hammer curl immediately after, 90 sec rest after the pair. The extra round is the volume driver at the end of the session.
5 × 12 / 12
79# / 47# DBs
rest 90 sec/pair
Session intent: Block 05 opens with a density session — bench goes to 5×6 from 4×6, row bumps to 200#, seal row adds a set, kneeling press adds a set, curl superset adds a round. Multiple progressions in one session — own all of them before adding load next appearance.
CPF/STRONG // SESSION 42
~58 min
Dual Primary
From S38 + S40
// Warm-Up — 8 min
Hip 90/90 stretch 60 sec/side
Banded glute bridge 2×15
Trap bar build 1×5 @ 135# · 1×3 @ 225# · 1×2 @ 295#
Primary A
Trap Bar Deadlift
Primary A
You've been at 5×4 @ 325# (S38). Push to 5×4 @ 342# — ~5% bump. Controlled descent, violent hip drive at the top. No hitching. Full setup between reps — don't rush. If 342# isn't a clean plate combo, use 340# or 345#.
5 × 4
340–345#
rest 2:30
Primary B
Front Squat
Primary B
You've been at 4×4 @ 195# after the trap bar (S38). Hold scheme — push to 4×4 @ 205#. Posterior chain is pre-fatigued — that's intentional. Elbows high, upright torso, full depth. If the rack position breaks, stop the set.
4 × 4
205#
rest 2:00
Accessories
DB Reverse Lunge from Deficit
You've been at 3×10/leg @ 37# DBs (S38). Push to 3×12/leg — rep bump, same load. Step back off a 2–3" plate. Glute and hamstring at a lengthened position throughout. The deficit increases the stretch at the bottom — control it.
3 × 12/leg
37# DBs
rest 90 sec
DB B-Stance RDL
You've been at 3×10/leg @ 58# DBs (S38). Push to 3×12/leg — rep bump. Back foot provides balance only — all load through the front leg. Slow 3-second negative. The extra reps at this load are meaningful hamstring volume.
3 × 12/leg
58# DBs
rest 90 sec
GHD Hip Extension (Straight Body)
You've been at 3×15 (S38). Push to 4×15 — extra set. Pause 1 second at parallel, no bridge — straight body only. Hamstring and glute, not lower back. The fourth set after the dual primary and accessory volume is where the posterior chain adaptation happens.
4 × 15
BW
rest 75 sec
// Finisher
Reverse Sled Drag — 5×30m
You've been at 5×25m (S38). Same load — push the distance to 30m per set. Drive through the heel, tall spine, controlled steps. One week between sessions means you come in fresher — earn the extra 5m.
You've been at 5×25m (S38). Same load — push the distance to 30m per set. Drive through the heel, tall spine, controlled steps. One week between sessions means you come in fresher — earn the extra 5m.
Session intent: Dual primary with load bumps on both — trap bar steps to 340–345# and front squat steps to 205#. The accessories pick up rep volume rather than load. The sled drag distance bumps to 30m. One week of recovery means you should come in ready for both primaries — don't sandbag the trap bar to save yourself for the front squat.
CPF/STRONG // SESSION 43
~55 min
Push Press Load Bump
From S39
// Warm-Up — 8 min
PVC pass-through 2×10
Banded pull-apart 3×12
Push press build 1×5 @ 115# · 1×3 @ 150# · 1×2 @ 170#
Primary
Barbell Push Press
Primary
You've been at 4×5 @ 180# (S39). Push to 5×5 @ 180# — volume bump. Dip-drive is the engine. Full lockout overhead, ribs down at the top. The fifth set is where this session earns its keep — don't shortchange it.
5 × 5
180#
rest 2:30
Accessories
Incline DB Bench Press
You've been at 4×8 @ 65# DBs (S39). Push to 4×8 @ 68# DBs — ~5% load bump. 30° incline, controlled descent. Upper chest and anterior delt emphasis. Round to nearest available DB if 68# isn't exact.
4 × 8
67.5–70# DBs
rest 90 sec
Barbell Pendlay Row
Variance
New variation for this session — replaces the bent-over row. Dead stop from the floor each rep, no touch-and-go. More explosive pull pattern than the standard row. Elbows drive high, pause at the chest. Start at a load that lets you own the dead stop on every rep.
4 × 6
175–185#
rest 90 sec
DB Lateral + Front Raise Superset
You've been at 4×15 each @ 21# DBs (S39). Push to 4×15 @ 22.5# — load bump. Lateral raise first, front raise immediately after. Lead with the elbow on laterals. Slow 2-3 second lowering on both. Round to nearest available DB.
4 × 15 / 15
22.5# DBs
rest 75 sec/pair
Core Circuit — 3 Rounds
V-Ups × 20 — full extension at bottom, touch feet at top.
Ring Support Hold :45 — arms locked, scaps depressed, rings turned out. Up from :40 (S39).
Toes-to-Bar × 15 — controlled tempo, no kipping. Up from 14 (S39).
Ring Support Hold :45 — arms locked, scaps depressed, rings turned out. Up from :40 (S39).
Toes-to-Bar × 15 — controlled tempo, no kipping. Up from 14 (S39).
3 rounds
BW
rest 60 sec/round
Session intent: Push press volume bump to 5×5 is the primary driver. The Pendlay row replaces the standard bent-over row — same muscles, different explosive demand. Incline DB load bump. Delt superset load bump. Core circuit hold and rep increases. Variance and volume in one session.
CPF/STRONG // SESSION 44
~58 min
Sumo + Safety Bar
From S40
// Warm-Up — 8 min
Hip circle walk (banded) 2×20 steps/dir
Sumo deadlift build 1×5 @ 135# · 1×3 @ 255# · 1×2 @ 310#
Safety bar squat 1×5 @ empty bar · 1×3 @ 165#
Primary A
Sumo Deadlift
Primary A
You've been at 5×4 @ 335# (S40). Push to 5×4 @ 352# — ~5% bump. Wide stance, toes out, push the knees into the elbows on setup. Violent hip snap at the top — full lockout. Round to 350# or 355# based on available plates.
5 × 4
350–355#
rest 2:30
Primary B
Safety Bar Back Squat
Primary B
You've been at 3×3 @ 225# after sumo (S40). Push to 3×4 — one extra rep per set. Same load. Posterior chain is pre-loaded — that's intentional. Full depth, chest up, drive through the floor. The extra rep per set after heavy sumo is the progression.
3 × 4
225#
rest 2:00
Accessories
Barbell Good Morning
You've been at 3×10 @ 142# (S40). Hold load — push to 3×12. Hinge from the hip, soft knee, proud chest. Hamstring tension is the goal throughout the range. Two extra reps per set is real posterior chain volume after the dual primary.
3 × 12
142#
rest 90 sec
GHD Sit-Ups
You've been at 3×30 (S40). Push to 3×32. Full range — hyperextend at the bottom, full crunch at top. Consistent pace, no bouncing. Two extra reps per set keeps the progression honest without overcooking the hip flexors after the squat volume.
3 × 32
BW
rest 75 sec
Nordic Curl (Eccentric)
You've been at 3×6 with a 4–5 second descent (S40). Hold reps and tempo — push to 4 sets. The extra set after the posterior chain volume is where hamstring resilience gets built. Non-negotiable at these pulling loads.
4 × 6
BW — 4–5s descent
rest 90 sec
// Conditioning Finisher
Sled Push Sprint — 6×20m
You've been at 6×20m (S40) — step the load up from S40. All-out effort each rep, 2 min full rest between sets. Same interval, heavier sled. July 4th week — come in ready.
You've been at 6×20m (S40) — step the load up from S40. All-out effort each rep, 2 min full rest between sets. Same interval, heavier sled. July 4th week — come in ready.
Session intent: Sumo peaks at 350–355# — heaviest pull in the block so far. Safety bar adds a rep per set at the same load. Good morning rep bump and Nordic extra set close the posterior chain work. The sled load steps up. Happy July 4th week — earn it.
CPF/STRONG // SESSION 45
~55 min
Bench Load Bump
Ring Complex New
// Warm-Up — 8 min
Banded pull-apart 3×15
Ring push-up 2×8 slow
Bench build 1×5 @ 145# · 1×3 @ 175# · 1×1 @ 195#
Primary
Barbell Bench Press
Primary
You've been at 5×6 @ 200# (S41). Load bump to 210# — volume resets to 4×6. Own the new load first. 2-second controlled descent. If 210# moves cleanly across all 4 sets, note it — next appearance is 5×6 @ 210#.
4 × 6
210#
rest 2:00
Accessories
Weighted Pull-Ups
You've been at 4×6 @ +37–40# (S41). Push to 4×6 @ +42–45#. Dead hang every rep. If 42# isn't a clean plate combo, 45# at 4×5 is fine — intensity over volume on the pull-up. Log the load.
4 × 6
+42–45#
rest 2:00
Ring Push-Up / Ring Row Complex
New
New variation — don't put the rings down between movements. 8 ring push-ups (3s descent), then immediately flip the rings to row position and do 8 ring rows (full stretch, 1s pause at chest). That's one round. The transition is part of it — shoulder position changes challenge stability differently. Rest 90 sec between rounds.
4 rounds
BW — 8+8
rest 90 sec
DB Seal Row
You've been at 4×10 @ 50# DBs (S41). Push to 4×10 @ 52.5–55# DBs — load bump. Full stretch at the bottom, elbows track straight back. Let the load step up — the seal row is an honest movement.
4 × 10
52.5–55# DBs
rest 90 sec
DB Arnold Press
You've been at 3×12 @ 42# DBs (S31). Return with a load bump to 45# DBs. Full rotation from neutral to pronated. Control the descent. Hitting this movement again after several sessions away with fresh shoulder training — it'll feel different after the ring and pull volume.
3 × 12
45# DBs
rest 75 sec
Overhead Banded Triceps Extension
You've been at 3×20 (S31). Push to 4×20 — extra set. Light-to-moderate band, full extension, elbows pinned. Tricep finisher after all the pressing and ring volume. Don't skip it because you're tired — it's 4 sets of a band movement.
4 × 20
Band
rest 60 sec
Session intent: Bench load bumps to 210# — volume resets to 4×6, builds back to 5×6 next appearance. The ring push-up/row complex is the main new tool — same rings, two patterns, no rest between. The pull-up load steps up again. Arnold press returns with a heavier load. High variety session mid-block.
CPF/STRONG // SESSION 46
~55 min
Front Squat Primary
Carry Variance
// Warm-Up — 8 min
Hip 90/90 stretch 60 sec/side
Goblet squat 2×8 light KB
Front squat build 1×5 @ empty bar · 1×5 @ 115# · 1×3 @ 170# · 1×2 @ 195#
Primary
Front Squat
Primary
You've been at 6×4 @ 205# (S32, then 4×4 @ 205# in S42). Full density session — push to 6×4 @ 205# with no dual primary. This is the front squat with full attention. Elbows high, upright torso, full depth. Rest 2–2.5 min between sets. Rack position breaks = stop the set.
6 × 4
205#
rest 2:15
Accessories
Goblet Cyclist Squat
You've been at 3×18 @ 73# KB (S32). Push to 3×18 @ 77# KB — load bump. Heels elevated, narrow stance. Quad burn is the point. Slow reps — 3 seconds down. Round to nearest KB.
3 × 18
~77# KB
rest 90 sec
DB Step-Up to Knee Drive
You've been at 3×10/leg @ 58# DBs (S32). Hold load — push to 4×10/leg. Extra set is the progression. Drive through the heel, full hip extension + knee drive at the top. Don't push off the back foot — if you're doing that, the load is too heavy.
4 × 10/leg
58# DBs
rest 90 sec
KB Overhead Carry (Single Arm)
New Variation
New carry for this session. One KB locked overhead — not bilateral. Single arm forces lateral core stability while maintaining overhead lockout. Ribs down, spine tall, eyes forward. Switch arms at halfway. Harder than it looks — start with a load you can lock out cleanly for the full 25m per side.
4 × 25m/side
Moderate KB
rest 90 sec
Nordic Curl (Eccentric)
You've been at 4×6 with 4–5s descent (S44). Hold volume — push to 4×7. One extra rep per set. The descent is the stimulus — use the count. Hamstring resilience at these quad volumes is non-negotiable.
4 × 7
BW — 4–5s descent
rest 90 sec
// Finisher
Wall Sit + Plate Press — 3×:65
You've been at 3×:60 @ 37# plate (S32). Hold increases to :65. Same plate — press it overhead repeatedly throughout the hold. Maintain 90° knee angle throughout. Don't let the depth creep up as the hold extends.
You've been at 3×:60 @ 37# plate (S32). Hold increases to :65. Same plate — press it overhead repeatedly throughout the hold. Maintain 90° knee angle throughout. Don't let the depth creep up as the hold extends.
Session intent: Front squat gets full attention here — no dual primary. 6×4 @ 205# is a meaningful density session. The single-arm overhead carry is new — different lateral stability demand than the bilateral version. Nordic rep bump. Wall sit hold increases. Quad-heavy session with hamstring insurance built in.
CPF/STRONG // SESSION 47
~55 min
5×6 Bench
Upper Complex
// Warm-Up — 8 min
Banded pull-apart 3×15
PVC pass-through 2×10
Bench build 1×5 @ 145# · 1×3 @ 185# · 1×1 @ 200#
Complex run-through empty bar — all movements
Primary
Barbell Bench Press
Primary
You've been at 4×6 @ 210# (S45). Push to 5×6 @ 210# — volume bump, load holds. Same pattern as S41 but at the heavier load. The 5th set is where this session pays out. Bar speed on set 5 tells you if 210# is ready for a load bump next time.
5 × 6
210#
rest 2:00
Accessory — Barbell Upper Complex (Don't Put It Down)
Barbell Upper Body Complex
New Tool
One bar. 5 reps each, don't put it down:
1. Pendlay Row — dead stop, elbows high
2. Hang Clean — violent hip extension
3. Push Press — dip-drive, full lockout
4. Back Squat to Press (Thruster grip) — front rack, press at top
5. Good Morning — hinge, hamstring loads
That's one round. Load is set by the weakest movement — likely the press or good morning. Start conservative on the first round and build if it feels easy. 4 rounds total.
1. Pendlay Row — dead stop, elbows high
2. Hang Clean — violent hip extension
3. Push Press — dip-drive, full lockout
4. Back Squat to Press (Thruster grip) — front rack, press at top
5. Good Morning — hinge, hamstring loads
That's one round. Load is set by the weakest movement — likely the press or good morning. Start conservative on the first round and build if it feels easy. 4 rounds total.
4 rounds
× 5 each
× 5 each
Moderate — RPE 7
rest 2:30
Accessories
Tall-Kneeling KB Press
You've been at 5×10/arm @ 55# KB (S41). Hold sets and reps — push to 57# KB (next available). Glutes squeezed, ribs down. The load bump after the complex volume is the challenge — own it.
5 × 10/arm
~57# KB
rest 90 sec
Weighted Plank Hold
You've been at 3×:60 @ 45# plate (S31). Push to 3×:70 — 10 second bump. Same load. Hips level, rib cage down. The time increase is the progression. This is a core strength hold, not a grind — if hips are sinking, stop the set.
3 × :70
45# plate
rest 75 sec
Session intent: Bench volume steps back up to 5×6 at the heavier 210# load. The barbell complex is the main variance tool — full upper body time under tension in one bar. The kneeling press load steps up. Weighted plank hold bumps to :70. Substantial session — come in ready.
CPF/STRONG // SESSION 48
~55 min
Trap Bar Load Peak
Carry Variance
// Warm-Up — 8 min
Single-leg glute bridge 2×12/side
Hip circle walk 2×20 steps/dir
Trap bar build 1×5 @ 135# · 1×3 @ 245# · 1×2 @ 315#
Primary
Trap Bar Deadlift
Primary
You've been at 5×4 @ 340–345# (S42). Push to 5×4 @ 358–360# — ~5% bump. This is the trap bar peak of the block. Controlled descent, violent hip drive at the top. No hitching. Full setup between reps. Round to nearest clean plate combo.
5 × 4
355–360#
rest 2:30
Accessories
DB Reverse Lunge from Deficit
You've been at 3×12/leg @ 37# DBs (S42). Push to 3×12/leg @ 39# DBs — load bump. Glute and hamstring at a lengthened position. The deficit intensifies the stretch — control the descent, don't fall into it.
3 × 12/leg
39# DBs
rest 90 sec
DB B-Stance RDL
You've been at 3×12/leg @ 58# DBs (S42). Push to 3×12/leg @ 61# DBs — load bump. Slow 3-second negative. Back foot balance only. The load bump after the trap bar peak is a test of hamstring capacity — own it.
3 × 12/leg
60–62.5# DBs
rest 90 sec
KB Farmer Carry (Bilateral)
New Variation
New carry for this session — both hands loaded, heaviest KBs available. Tall spine, ribs down, glutes engaged the whole walk. Different from the single-arm overhead — more total axial load, less lateral challenge. Sets the bilateral carry baseline for the rest of the block.
4 × 30m
Heavy KBs — RPE 8
rest 90 sec
GHD Hip Extension (Straight Body)
You've been at 4×15 (S42). Hold volume — add a 2-second pause at the top of each rep. New tempo challenge on the same movement. Pause at the top = max glute contraction. Straight body only — no bridge.
4 × 15
BW — 2s pause at top
rest 75 sec
// Finisher
Reverse Sled Drag — 5×30m
You've been at 5×30m (S42). Step the load up — same distance, heavier sled. Drive through the heel, tall spine. Block closer for the drag pattern.
You've been at 5×30m (S42). Step the load up — same distance, heavier sled. Drive through the heel, tall spine. Block closer for the drag pattern.
Session intent: Trap bar peaks at 355–360# — heaviest pull in the block. Unilateral accessories both get load bumps. The farmer carry is new. GHD pause added. Sled load steps up. High-output session — rest fully between trap bar sets.
CPF/STRONG // SESSION 49
~55 min
Push Press Load Bump
Pull Density
// Warm-Up — 8 min
PVC pass-through 2×10
Banded pull-apart 3×15
Push press build 1×5 @ 115# · 1×3 @ 155# · 1×2 @ 175#
Primary
Barbell Push Press
Primary
You've been at 5×5 @ 180# (S43). Load bump to 189# — ~5%. Volume resets to 4×5. Round to 185# or 190# based on available plates. Dip-drive, full lockout every rep. Own the new load before pushing back to 5×5.
4 × 5
185–190#
rest 2:30
Accessories
Weighted Pull-Ups
You've been at 4×6 @ +42–45# (S45). Push to 5×5 @ +45# — scheme change to 5 sets of 5. More total sets, same reps per set. Dead hang every rep. The volume increase after the heavier push press is the challenge.
5 × 5
+45#
rest 2:00
Pendlay Row
You've been at 4×6 @ 175–185# (S43). Push to 4×6 @ 184–195# — ~5% load bump. Dead stop from the floor, elbows high, pause at the chest. Explosive pull pattern — this is strength work, not endurance.
4 × 6
184–195#
rest 90 sec
Incline DB Bench Press
You've been at 4×8 @ 67.5–70# DBs (S43). Push to 4×8 @ 72.5# DBs — load bump. 30° incline. Upper chest emphasis after all the overhead volume. Round to nearest available DB.
4 × 8
72.5# DBs
rest 90 sec
Core Circuit — 3 Rounds
V-Ups × 22 — 2 extra reps from S43.
Ring Support Hold :48 — 3 seconds up from S43.
Toes-to-Bar × 16 — 1 extra rep from S43.
Small but consistent progressions on all three each session.
Ring Support Hold :48 — 3 seconds up from S43.
Toes-to-Bar × 16 — 1 extra rep from S43.
Small but consistent progressions on all three each session.
3 rounds
BW
rest 60 sec/round
Session intent: Push press load peaks at 185–190# for this block. Pull-up scheme shifts to 5×5 at +45# — more total sets. Pendlay row load bumps. Incline DB load bumps. Core circuit continues its small-but-relentless progression. High volume upper session — rest fully on the primary.
CPF/STRONG // SESSION 50
~58 min
Load Test
Block 05 Finish
// Warm-Up — 8 min
Hip 90/90 stretch 60 sec/side
Banded glute bridge 2×15
Sumo build 1×5 @ 135# · 1×3 @ 265# · 1×2 @ 330#
Safety bar squat 1×5 @ 135# · 1×3 @ 185#
Primary A — Block Closer
Sumo Deadlift
Primary A
You've been at 5×4 @ 350–355# (S44). Block closer — build to a heavy set of 3, then 3×4 volume sets. The heavy triple is your block ceiling. 1 rep left in the tank on the heavy set — not a grind. Full setup every rep, violent hip snap at the top. Log the number: Block 06 starts here.
1 × 3 heavy
+ 3 × 4
+ 3 × 4
Heavy 3: 365–375#
Volume: 350–355#
Volume: 350–355#
rest 2:30
Primary B
Safety Bar Back Squat
Primary B
You've been at 3×4 @ 225# (S44). Push to 3×5 — one extra rep per set. Same load. Posterior chain is pre-loaded. Full depth, chest up, drive through the floor. The extra rep per set after the heavy sumo is the block closer for the squat.
3 × 5
225#
rest 2:00
Accessories
Barbell Good Morning
You've been at 3×12 @ 142# (S44). Push to 3×12 @ 149# — ~5% load bump. Hinge from the hip, soft knee, proud chest. Hamstring tension throughout. Block closer for the good morning — log the load for Block 06.
3 × 12
149–150#
rest 90 sec
GHD Sit-Ups
You've been at 3×32 (S44). Block closer — push to 3×35. Full range, no bouncing. Consistent pace. Three extra reps per set to close the block. Hip flexor and anterior core endurance at its peak for the cycle.
3 × 35
BW
rest 75 sec
Nordic Curl (Eccentric)
You've been at 4×7 with 4–5s descent (S46). Block closer — push to 4×8. One extra rep per set. The descent is the stimulus. Hamstring resilience at these sumo loads is non-negotiable. Log how the eccentrics feel — that tells us where to put Nordic volume in Block 06.
4 × 8
BW — 4–5s descent
rest 90 sec
// Conditioning Finisher — Block Closer
Sled Push Sprint — 6×20m
Heaviest sled of the block. All-out effort per rep, 2 min full rest between sets. This is the punctuation mark on Block 05. Come in with something left for these — they matter.
Heaviest sled of the block. All-out effort per rep, 2 min full rest between sets. This is the punctuation mark on Block 05. Come in with something left for these — they matter.
Session intent: Block 05 closer. The sumo heavy triple is the measuring stick — that number starts Block 06. Safety bar adds a rep per set. Good morning gets a load bump. GHD sits close at 35. Nordics hit 8 reps per set. Sled closes at peak load. Log everything: loads, how the heavy triple felt, how the Nordics felt. That data builds the next block.
// From Caleb — Block 05 Notes
Ten weeks, one session per week. That changes how you have to think about each Thursday. You don't have a second session to make up for a soft effort on the first. Every Thursday is the only Thursday that week. Come in ready, do the work, recover fully before the next one. That's the deal.
The loading progression through this block is intentional. Trap bar peaks at 355–360#. Sumo closes with a heavy triple in the 365–375# range. Front squat runs full 6×4 density at 205# without a dual primary. Push press loads up to 185–190#. Bench steps from 200# to 210# and builds volume back. Every primary movement gets a meaningful progression — that's ten weeks of consistent work paying out.
New variance tools this block: the ring push-up/row complex, the barbell upper body complex, single-arm overhead carry, KB farmer carry, and the Pendlay row as a row variation. Every one of these earns its place. The ring complex trains shoulder stability through both push and pull positions in a single set. The barbell complex builds time under tension across the full upper body. The carries train the load patterns the barbell doesn't reach.
The Nordic curl progressions are not optional. By Session 50 you're pulling 355–375# with the sumo and trap bar. Hamstring resilience is what keeps those numbers safe. The 4–5 second eccentric every rep, every set, every session is the investment. Don't rush it.
Session 50 is the block test. The sumo heavy triple tells you where Block 06 starts. Write it down. Be honest with it — 1 rep left in the tank, not a grind. That number is the foundation. Everything else builds from it.
Where you are right now is exactly where you're supposed to be. Build from here.
CPF/STRONG