2026-08-31

• Overview: This is the first week of our 9-week Peak 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.

Weeks 1-3: Compound lifts that increase in load & decrease in reps
Week 4: Back-off with alternate lifts
Weeks 5-7: Compound lifts at higher percentages than weeks 1-3
Week 8: 1-rep max tests
Week 9: Explosive power tests

• For the final max rep set, stop when bar speed slows significantly or form breaks. Don't grind the last rep. Leave one in the tank.
• Record all three loads today, with your score being the heaviest load. Record reps achieved in your final set in the Workout Notes.
• The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.
• If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.
• Fitness Attribute Improved: Absolute Strength

• Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.
• Grip width should be near shoulder width, varying 1 inch in or out as desired.
• Better training and strength adaptations will come from controlled reps.

BENCH PRESS

• Reduce Loading
• Sub Dumbbells
• Floor Press
• Weighted Deficit Push-Ups
• Strict Press

10 Push-ups
10 Empty Barbell Bench Press
5 Plyo Push-ups

8 Bench Press at Light Weight
5 Bench Press at Moderate Weight

Build to Starting Weight

• Overview: This is threshold work where your pulling muscles will fatigue faster than your lungs. Do your best to hold even splits across all four rounds, aiming for less than 10 seconds of difference between your fastest and slowest rounds.
• Row: Should take about 1:00.
• Hang Power Cleans: Choose a weight you can cycle in 1-3 sets.
• V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.
• Intended Intensity: RPE 6-8
• Target Loading: Moderate (50-60%)
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 9-11 Minutes
• * If time-capped, add 1s to your score for every incomplete rep.

• Your pulling muscles give out before your lungs here, so this is a pacing test more than a breathing test. Keep rounds 1-3 controlled, then pick up the pace in the final round if you can.
• Row at a strong, repeatable pace that lets you get right onto the cleans. Don't come out too hard, as you need your pull and grip for the barbell.
• Hang Power Cleans: These will feel challenging. Keep the bar close to your body and let your legs, not just your arms, power the movement. Focus on snapping your elbows through quickly to catch the bar in the front rack.
• V-ups: Use these to control your breathing and recover a bit so you can start the next row strong.

15/12 CALORIE ROW

• 12/10 Calorie Ski
• 15/12 Calorie Bike Erg
• 12/10 Calorie Echo Bike
• 200m Run
• 1:00 Effort on Treadmill/Runner
• 16 Shuttle Runs (1 rep = 10m)
• 15 Burpees

HANG POWER CLEANS

• Reduce Loading/Reps
• Power Cleans
• Sub Dumbbells, 35 / 25 lb
• Russian Kettlebell Swings, 53 / 35 lb
• Deadlifts, 185 / 135 lb

V-UPS

• Reduce Reps
• Alternating Single-Leg V-ups
• Tuck Crunches
• Sit-ups
• Hollow Rocks

With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
5 Hang Power Cleans, Then Build in Weight

2 Rounds:
5 Calorie Row
3 Hang Power Cleans
5 V-ups