2026-09-04

• 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.
• Hips and knees should reach full extension at the top of each rep, and hips should pass below the knees in the bottom of the squat.
• Fitness Attribute Improved: Absolute Strength

• Maintain a straight, neutral spine throughout the lift by bracing your core, keeping your ribs down, belly tight, and upper back engaged.
• Stance should be slightly wider than hip width to keep force production in an ideal plane.
• Initiate the movement by sending your hips back and down while actively driving your knees out to keep them tracking over your toes.
• Squat through the fullest range of motion you can while keeping the chest lifted and weight balanced mid-foot to heel.

BACK SQUAT

• Squat to a Box or Bench
• Front Squat
• Deadlift
• Hex Bar Deadlift
• Back Rack Lunges

1:00 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
0:30 Empty Barbell Bottom of Back Squat Hold
6 Empty Barbell Back Squats

8 Back Squats at Light Weight
5 Back Squats at Moderate Weight

Build to Starting Weight

• Overview: You've got 7 minutes to move as fast as your legs and lungs will allow. The heavy front squats will force a brief reset each round.
• Wallballs: Should be completed in 1-3 sets.
• Lateral Burpees Over Barbell: Chest and thighs must touch the ground at the bottom. A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.
• Front Squats: Choose a challenging load that you can still complete unbroken from the floor.
• Each full round should take around 1:20 to 1:45.
• Intended Intensity: RPE 8
• Target Loading: Moderate-Heavy (65-75%)
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 3-5 Rounds

• Aim for a controlled, methodical effort to keep from blowing up your legs early in this workout. Today is a heavy barbell for many, and the wallballs will make it challenging to move swiftly through this. Pace the burpees to allow you to transition to the front squats with only a few seconds of rest each round.
• Wallballs: Challenge yourself to quick breaks only. It's easy to let the ball rest on the ground longer than needed. Once it settles, immediately pick it up and begin again.
• Lateral Burpees: Stay low to the ground as you hop over the bar. There is no standard to stand up tall during your reps.
• Front Squats: Always unbroken. Don't pick up the barbell unless you know you can complete all 3 reps unbroken. A squat clean from the floor counts as your first rep.

WALLBALLS

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

LATERAL BURPEES OVER BARBELL

• Reduce Reps
• Lateral Burpees With Step Over
• Regular Burpees
• Same Calorie Row, Ski, or Bike Erg

FRONT SQUAT

• Reduce Loading/Reps
• Sub Dumbbells
• Goblet Squats
• Back Squat

2:00 Easy Bike/Row/Run
10 Wallball Thrusters

Build to Front Squat Weight

2 Rounds:
5 Wallballs
4 Lateral Burpees Over Bar
1-2 Front Squats