2026-09-09

• 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.
• 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: Today's workout is intended to be easier on the body by removing the load, but the intensity remains. Move at a methodical, cyclical pace that keeps your breath and sweat up without beating you down.
• Air Squats: Ensure you reach a full locked-out position with your hips, knees, and shoulders in line with each other at the top of each rep.
• Push-ups: Keep a streamlined position, keeping your hips from sagging or piking. Bring your chest to the ground, and reach full extension of the elbows at the top. Choose a push-up rep number/variation that you can complete in 1-3 sets.
• Each round should take about 1:30 to 2:00.
• Intended Intensity: RPE 6-8
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 10-15 Rounds

• Move at a pace that allows you to hold roughly the same round splits the entire workout.
• Air Squats: Keep these continuous, working at a quick pace you can hold without pausing.
• Push-ups: Break before you have to, when you still have a few reps left in the tank.

10/8 CALORIE ECHO BIKE

• 12/10 Calorie Bike Erg
• 12/10 Calorie Row
• 10/8 Calorie Ski
• 150m Run
• 0:50 Effort on Treadmill/Runner
• 12 Shuttle Runs (1 rep = 10m)

AIR SQUATS

• Squat to a Box
• Lunges
• 0:30 Wall Sit Hold

PUSH-UPS

• Reduce Reps
• Box Push-ups (Hands Elevated)
• Push-ups from Knees
• 20 Plank Shoulder Taps
• Dumbbell Bench Press
• Dumbbell Floor Press

2 Rounds:
1:00 Easy Bike
10 Air Squats
5 Push-ups