2026-09-07

• Overview: This is the second 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 three-block hinge piece challenges you with progressively heavier deadlifts. Fight to keep a strong midline, even as you fatigue.
• Keep the v-ups unbroken, the strict pull-ups to no more than 2 sets per round, and try to complete the deadlifts in 1-2 sets throughout. Each 3-round block should take about 2:00 to 3:00.
• 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.
• Strict Pull-ups: Use an overhand grip with palms facing away from you. Your chin must pass over the bar at the top, and your elbows should be fully extended at the bottom. These are strict pull-ups, so you should not be using your hips to drive your momentum upward. If you cannot complete a strict pull-up, use the lightest band needed.
• Intended Intensity: RPE 6-8
• Target Loading: Light-Moderate (45-55%) to Moderate (55-65%)
• Fitness Attributes Improved: Aerobic Power & Muscular Endurance
• Target Score: 14-18 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

• Attack each block hard, knowing you have a full 1:00 rest period to recover.
• V-ups: Keep these unbroken if possible. This is where you keep the workout moving while your pulling muscles recover. Focus on keeping your low back pressed into the floor and think “ribs to hips” as you fold up into your V.
• Strict Pull-ups: Grip may become an issue as the workout progresses and the deadlifts fatigue the forearms. Don't hesitate to break up the reps to preserve grip, even later in the workout when the reps drop.
• Deadlifts: These are the crux of the workout, so set yourself up to be successful here. Brace well! We want these crisp, keeping a strong, flat back. Don't grind through slow, sloppy reps. If your reps slow, drop the bar.

V-UPS

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

STRICT PULL-UPS

• Reduce Reps
• Banded Strict Pull-ups
• Kipping Pull-ups
• Jumping Pull-ups with Controlled Descent
• Ring Rows
• Dumbbell or Barbell Bent Over Rows

DEADLIFT

• Reduce Loading/Reps
• 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
10 Back Rack Trunk Rotations
10 Deadlifts
Build to First Deadlift Weight

2 Rounds:
5 V-ups
3 Strict Pull-ups
3 Deadlifts