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Quick reminder of the plan:

  • After this week we will be halfway through the strength cycle,

  • We will continue loading until mid-December,

  • The final two weeks of the year will be “12 Days of Christmas”

  • Then the first two weeks of 2019 will end the strength cycle,

  • That will be followed by de-load week and a testing week,

  • Thereafter we head into pre-Open GPP




Posted by & filed under Uncategorized.

Well howdy do folks!


Hope you enjoyed last week’s rest because we will have 7 explicit benchmarks to tackle this coming week. In no particular order you will see:

*A 1-mile run

*A 500m row

*A 2km row

*A pull-up test

*A push-up test

*Back-squat ME

*Deadlift ME

*A benchmark “Girl”


So bring out the ole spreadsheet if you are keeping track of your progress. I have re-attached here because the previous one had an error (the athlete levels were shifted over by one place in the formulas…eek!)




CFGF Athlete Levels