2026-09-14

• Overview: This is the third 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: This is a short, fast couplet where your quads and pulling muscles are the limiters, not your lungs.
• Front Squats: Take the front squats from the floor. Choose a weight you can complete unbroken when fresh and in no more than two sets in the later rounds.
• Strict Pull-ups: Choose a strict pull-up number you can complete unbroken when fresh and in under 1:00 every round. 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.
• Aim to complete a full round in 1:00 to 1:30.
• Intended Intensity: RPE 7-8
• Target Loading: Light-Moderate (45-55%)
• Fitness Attribute Improved: Muscular Endurance
• Target Score: 5-8 Minutes

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

• Move as fast as you can while protecting the strict pull-ups. The pull-ups are the movement that can stop you in your tracks. Work through the front squats in a manner that keeps you in control of the workout, allowing you to choose your breaks. Ultimately, we're looking for crisp, controlled pull-up reps. If those become hard, that's your cue to break up the front squats.
• Front Squats: Go unbroken while you are fresh, then break in the later rounds before your reps slow down. Keep your elbows high and the bar resting on your shoulders so the weight stays on your legs and off your arms as much as possible. The more time you spend holding the bar in the front rack, the more your upper body fatigues for the pull-ups. So if your reps slow, drop the bar.
• Strict Pull-ups: Break before you have to, leaving one to two reps in the tank on every set. If you're quick and unbroken through the front squats, you may want to take a quick break before your pull-ups each round to give your upper body enough time to recover so you can have a strong set.

FRONT SQUAT

• Reduce Loading/Reps
• Sub Dumbbells, 50 / 35 lb
• Goblet Squats
• 20 Air Squats
• Back Squat

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

2:00 Easy Bike/Row/Run
10 Empty Bar Front Squats
0:30 Active Dead Hang
5 Kipping Swings

2 Rounds at Workout Weight:
3 Front Squats
3 Strict Pull-ups