2026-09-11

• 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.
• 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 short, fast VO2 couplet will challenge your lungs, shoulders, and upper-body pressing.
• The push press should move fast for all reps, so choose a load you can cycle unbroken when fresh and in two quick sets late. Aim to clear each round in less than 1:00.
• 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.
• Intended Intensity: RPE 8
• Target Loading: Light-Moderate (40-50%)
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 7-9 Rounds

• This is a long sprint, so push the pace from the start. Bank a first quick round, settle into a sustainable but challenging pace that allows for continuous movement, then ideally pick up the pace in the last minute.
• Keep transitions tight. You should always be moving.
• Push Press: Ideally, these are completed in 1-2 sets. If more than that, the barbell is likely too heavy. Make sure you use the momentum from your lower body to drive the bar overhead. Don't rely solely on your upper body, as the burpees are already fatiguing your upper-body pressing muscles.
• Lateral Burpees: Stay low to the ground and smooth over the bar. Practice your footwork ahead of time so you are efficient and don't have any unnecessary steps.

PUSH PRESS

• Reduce Loading/Reps
• Sub Dumbbells, 35 / 25 lb
• Strict Press
• Push Jerk
• Kipping Handstand Push-ups

LATERAL BURPEES OVER BARBELL

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

2 Rounds:
5 Push Press (Light)
5 Burpees
5 Squat Jumps

2 Rounds at Workout Weight/Pace:
3 Push Press
4 Lateral Burpees Over Bar