2026-09-02

• 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.
• These should be performed as unbroken (touch-and-go) reps.
• Focus on speed off the ground and a quick elbow turnover.
• Fitness Attribute Improved: Explosive Power

TECHNIQUE CUES:

• Feet hip-width apart and grip shoulder-width apart.
• Set up with a neutral back, full grip on the bar (hook grip is ideal), and knees pressed outward to activate your glutes.
• Keep your arms flexed and locked out through extension.
• As you extend your hips and ankles (as if jumping), aggressively pull yourself under the bar and rotate your elbows around the bar.
• Catch the bar in the front rack position with your feet shoulder-width apart and knees pressed outward to keep hips and glutes engaged.

POWER CLEAN

• Hang Power Cleans
• Sub Dumbbells
• Deadlifts

With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans

5 Power Cleans at a Light Weight
3 Power Cleans at a Moderate Weight

Build to Starting Weight

• Overview: This grip and posterior chain grind is bookended by two longer bike efforts. The deadlifts and carry will likely tax your forearms and midline before your lungs.
• Bike: Each bike should take about 4:00.
• Suitcase Deadlift: Hold one dumbbell at your side, with your feet closer together than a conventional deadlift. Hinge at the hips to lower it toward the floor, then stand tall, keeping your torso square with no lean. Only one head of the dumbbell needs to touch the ground between reps. Complete all 25 reps on one arm before switching to complete 25 on the other. Choose a challenging weight that you could complete in sets of 10 reps throughout.
• Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). The carry should take less than 3:00.
• Intended Intensity: RPE 7-8
• Target Loading: Moderate-Heavy
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 15-18 Minutes
• * If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)

• Your forearms and low back are the first thing to fail here, not your engine. Treat the two bikes as the quicker part and the deadlift-carry-deadlift middle portion as a controlled effort to protect your back from blowing up. Keep a well-braced core.
• Open the first bike strong but controlled. Don't death-grip the handles. You have a long grip portion ahead.
• Suitcase Deadlifts: Keep your torso square and don't let the loaded side twist your torso. Brace well to preserve your back. Break early before your grip gets too dicey. This is a movement where you don't lose too much time by setting the dumbbell down before going again.
• Farmer's Carry: Hook grip the dumbbells to save your hands. Hold the dumbbells with your hands as far forward on the dumbbells as possible. This will place the dumbbell head against your thumb and help lock in your grip. Don't hesitate to break early, as this is also a movement where setting down the dumbbells doesn't need to eat up too much time.
• You can make up a lot of time on the second bike. Attack hard from the beginning, challenging yourself to see what type of pace you can hold.

50/40 CALORIE ECHO BIKE

• 5:00 Time Cap
• 60/48 Calorie Row
• 50/40 Calorie Ski
• 60/48 Calorie Bike Erg
• 800m Run
• 4:00 Moderate Effort on Treadmill/Runner

SUITCASE DEADLIFT

• Reduce Loading/Reps
• Sub Kettlebell or Plate
• Suitcase Carry
• 50 Barbell Deadlifts, 75 / 55 lb

FARMER’S CARRY

• Reduce Loading/Distance
• Sub Kettlebells or Plates
• 2:00 Farmer’s Carry March in Place
• 2:00 Farmer’s Carry Hold
• Plate Hug Carry

2-3 Rounds, Building to Workout Weight:
1:00 Easy Bike
5 Suitcase Deadlifts (Each)
20m Farmer's Carry