2025-08-13

• Overview: This is the third week of our 4-week Summit strength cycle. We are looking to peak absolute strength and establish new 1-rep maxes in the back squat, bench press, and deadlift. Intensity climbs each week while volume tapers, allowing your nervous system to fully express strength without burnout. We'll test our 1-rep maxes in week 4.
• For the final set each week, we’ll target a minimum rep count and aim to perform additional reps if we’re able to keep sound form and technique. Once a rep speed slows or form breaks down, your set is over. Do NOT go to total failure.
• Record all three loads today, with your score being the heaviest load. Record reps achieved in Set 3 in the Workout Notes.
• Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.
• Fitness Attribute Improved: Absolute Strength

Deadlift Coaching Cues:

• Push through the floor like you’re doing a leg press.
• Brace your core like someone’s about to punch you in the stomach.
• Squeeze your armpits shut and drag the bar up your legs.

DEADLIFT

• Reduce Loading
• Romanian Deadlifts
• Sub Dumbbells or Kettlebells
• Good Mornings
• Barbell Sumo Deadlift
• Kettlebell Sumo Deadlift

With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
6 Deadlifts

5 Deadlifts @ A Light Weight
5 Deadlifts @ A Moderate Weight

Build to Starting Weight

• Overview: Transitions will be important in this fast-paced triplet. Choose reps/variations that allow you to complete all movements unbroken throughout.
• Start at a strong pace, but leave room to pick up the intensity. If you start at an RPE 7, it will likely increase, and that same pace will feel like an RPE 8-9.
• We are aiming for consistent rounds throughout that are 0:05-0:10 within each other.
• Target Loading: Light-Moderate
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 8-11 Rounds

• Start at a controlled pace. At the 3:00 mark, assess if your pace is sustainable for another 6-7 minutes.
• If you feel you are working at a good pace, maintain that pace until the 9:00-10:00 mark. At that point, see if you can speed up a little.
• If you have a fall off of more than 0:10 from one round to the next, slow down a little and try to hold that pace the rest of the way through.

DEADLIFT

• Reduce Loading/Reps
• Sub Dumbbells, 35 / 25 lb
• Good Mornings
• Barbell Sumo Deadlift
• Kettlebell Sumo Deadlift

WALLBALLS

• Reduce Reps/Loading/Target Height
• Double Dumbbell Thrusters, 25 / 15 lb
• Empty Barbell Thrusters
• Wallball Thrusters
• No Squat Wallballs
• 15 Air Squats

PUSH-UPS

• Reduce Reps
• Box Push-Ups (Hands Elevated)
• 12 Plank Shoulder Taps
• Dumbbell Bench Press
• Dumbbell Floor Press

3 Rounds:
3 Deadlifts
3 Wallballs
3 Push-ups

*Build in intensity, working at a really hard effort the final round