2026-09-16

• 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.
• 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 5-round ascending ladder steadily increases the demand on the upper body and lungs. Early rounds should feel controlled, allowing you to build into the larger sets without accumulating too much fatigue. Rounds 4 and 5 are the real test.
• Bench Press: Choose a dumbbell weight you can complete unbroken for at least the first two rounds.
• Double Unders: Choose a jump rope variation you can complete unbroken throughout.
• Intended Intensity: RPE 7-8
• Target Loading: Moderate
• Fitness Attribute Improved: Aerobic Power
• Target Score: 10-14 Minutes

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

• We want the first three rounds controlled so you can really lean into the final two rounds. Keep in mind that the halfway point of this workout is partway through the fourth round.
• Bike: Hold a strong, repeatable pace. Focus on using your legs to work the machine more than your arms, as you want to preserve your upper body for the pressing that follows.
• Dumbbell Bench Press: You may want to take a quick breather and rest your arms before starting the larger sets. If you need to take a break mid-set, lock your arms out, bring your knees to the bottom dumbbell heads, and roll up to the seated position. Lean the dumbbells against your chest to take tension off your arms.
• Double Unders: Stay streamlined (tall, upright chest, knees slightly bent), and keep your arms relaxed, using your wrists rather than just your shoulders. Make your transitions quick by picking up and setting down your rope in the same spot and the same way each time.

[MEN] 5-10-15-20-25 CALORIE ECHO BIKE
6-12-18-24-30 Calorie Bike Erg
6-12-18-24-30 Calorie Row
5-10-15-20-25 Calorie Ski
100-200-300-400-500m Run
0:30-1:00-1:30-2:00-2:30 Efforts on Treadmill/Runner
12-16-20-24-28 Shuttle Runs (1 rep = 10m)
12-16-20-24-28 Burpees

[WOMEN] 4-8-12-16-20 CALORIE ECHO BIKE
5-10-15-20-25 Calorie Bike Erg
5-10-15-20-25 Calorie Row
4-8-12-16-20 Calorie Ski
100-200-300-400-500m Run
0:30-1:00-1:30-2:00-2:30 Efforts on Treadmill/Runner
12-16-20-24-28 Shuttle Runs (1 rep = 10m)
12-16-20-24-28 Burpees

DUMBBELL BENCH PRESS

• Reduce Loading/Reps
• Sub Barbell, 95 / 65 lb
• Floor Press
• 10-20-30-40-50 Push-ups

DOUBLE UNDERS

• Reduce Reps
• 15-30-45-60-75 Single Unders
• Plate Hops
• Lateral Skater Hops

2:00 Easy Bike
20 Single Unders
20 Double Unders
10 Push-ups

2 Rounds:
5 Calorie Bike
5 Dumbbell Bench Press
15 Double Unders