| NCFIT WORKOUT OCT | MONTH I, PHASE IV – REIGNITE PREVIOUS MONTH’S HIGHLIGHTS Bench Press/ Overhead Squat/ Power Clean 1x/ week 9/11 “Stand Tall” Workout Extra Credit – Clean Development/ Skill Work + Midline Finishers Chest to Bar Focus + Static Hold Skill Sessions Classic workout – Fran+/ Fran Hero Workout – Whitten THE MONTH AHEAD – SEPTEMBER 2025 The final phase of the year is here, and it promises to be a good one! We will get the most exciting thing out of the way first…our new strength cycle! We will be testing out 1RM Power Clean, Overhead/ Front Squat, and Bench Press the week of 10/6 and then we will get into our Wendler-esque strength cycle. For the Squat and Bench, we will run it similar to Wendler with a week of 7’s, 5’s, 3’s, and 1’s. We will NOT be using training weight or even specific percentages; we will be giving guidance through RPE. We believe this will give athletes more flexibility in the weights they choose based on how their bodies feel and will minimize a rigid adherence to percentages that can sometimes lead to missing lifts and frustrated athletes. The Power Clean will be structured differently and we will work 3’s, 2’s, 1’s but RPE’s and structure from there will remain the same. With the remainder of the month, we have some other big focuses in the pipeline! We will be testing Death Row this month and retest Holleyman from the last phase. Our classic workout for the month will be Barbra so get ready to work on those bodyweight movements! We will also begin gearing up for Chad (Nov 11th) the week of 10/6 with 1-2 days of extra credit work that will focus on building Step-Up volume. This extra credit will be complimented with Deadlift work to help bullet proof those posterior chains! Let’s get ready to work hard this month and get after the new strength cycle! THE OTHER CF TOTAL STRENGTH CYCLE 10/6-11/21 NOTE – the Power Clean will follow a different rep scheme! – Week 1 – Test 1RM Power Clean / Overhead or Front Squat / Bench Press Week 2 – 1×7 @ RPE 5/ 1×7 @RPE 6/ 1×7+ @RPE 7 Week 3 – 1×5 @ RPE 6/ 1×5 @ RPE 7/ 1×5+ @ RPE 8 Week 4 – 1×3 @ RPE 7/ 1×3 @ RPE 8 / 1×3+ @ RPE 9 Week 5 – 1×5 @ RPE 8/ 1×3 @ RPE 9/ 1×1+ @ RPE 9+ Week 6 – Deload Week Week 7 – Retest WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS (3x/ Week) Extra Credit – CHAD Prep + Deadlift Accessory (3x/ Week) Bench Press/ Overhead/Front Squat/ Power Clean Strength Cycle (1-2x/ Week) Higher volume/ exposure to gymnastics (1x/ Week) Optional Partner Workout (1x/ Month) Classic Workout: Barbra (1x/ Month) Death Row (1x/ Month) NCFIT Halloween Workout (1x/ Month) Hero Workout – Holleyman (retest) + Hamilton |
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