Cycle Duration: 7 Weeks
Start Date: Monday, September 14
End Date: Friday, October 30
Our new TCSC SIXTY strength cycle begins this week!
The name comes from the structure: build through three progressively harder Working Sets, then drop the weight and finish with a complementary lift.
The Drop Set is where strength meets grit. The goal is to push muscular capacity, accumulate quality volume and build some muscle without sacrificing position or control.
Each week will feature three primary strength sessions:
Build through three progressively harder sets of Front Squats before reducing the weight and finishing with an alternating Front-Rack Reverse Lunge Drop Set.
The Front Squat provides the primary strength work. The lunges extend the set with unilateral leg strength, stability and positional stamina.
Build through three progressively harder sets of Bench Press before reducing the weight and immediately transitioning into a Close-Grip Bench Press Drop Set.
The slightly narrower grip shifts more emphasis toward the triceps while allowing us to continue pressing after the primary Bench Press work is complete.
Our third day lives under the broader title Pulls From Floor.
Week 1 begins with Clean Pulls followed by a Snatch-Grip Deadlift Drop Set. Clean Pulls develop strength, speed and power from the floor, while the wider-grip Deadlifts add controlled posterior-chain and upper-back volume.
Unlike the Front Squat and Bench Press days, this category gives us some flexibility. Future weeks may include different pulling, grip, pause or Deadlift variations depending on what best complements the rest of the week.
Each session begins with three Working Sets:
Athletes can build weight across the three sets while following the prescribed RPE. The first set should not feel like the third, and the third set should still be completed with sound technique.
Immediately after the third Working Set, athletes will reduce the load and perform the assigned Drop Set.
3 Working Sets:
Drop Set: Reduce the load by 35-50%, then perform 12-20 alternating Front-Rack Reverse Lunges, stopping 1-2 reps before technical failure.
3 Working Sets:
Drop Set: Reduce the load by 30-35%, then perform 10-15 Close-Grip Bench Press reps, stopping 1 rep before technical failure.
3 Working Sets of 4 Clean Pulls, building from approximately 90% to 105% of Clean 1RM.
Drop Set: Reduce the top Clean Pull load by approximately 35-40%, then perform 10-15 smooth Snatch-Grip Deadlifts, stopping 1-2 reps before form failure.
Every Drop Set will include a target rep range to help athletes choose the correct weight.
The set ends just before technical failure—when another quality rep is unlikely.
That means:
If you fall short of the target range, the Drop Set was probably too heavy. If you comfortably exceed it, it was likely too light.
Week 1 will establish our starting loads and introduce the format. From there, we’ll allow the cycle to develop based on what we see on the floor while continuing to build strength, stamina and confidence across all three movement patterns.
Seven weeks of lifting, dropping and building.
Not a full CrossFit program — just continuous movement, cardio variety, and fun grit.
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