2026-09-18

• 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.
• 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 workout builds in duration across three AMRAPs while keeping the rep scheme and loading constant. The short sets allow for fast, consistent movement, but the longer intervals will steadily increase cardiovascular and muscular fatigue.
• Hang Power Cleans: Should be completed in one quick, unbroken set every single round, staying light and crisp with a fast cyclical pull.
• Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.
• Intended Intensity: RPE 8-9
• Target Loading: Light (35-45%)
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 16-22 Rounds

• Because you get a full minute of rest between work windows, you can attack each AMRAP. Because the AMRAP durations increase, expect your pace to slightly decrease as the workout progresses.
• Hang Power Cleans: These should always be unbroken. Don't pick up the bar for a set unless you're sure you'll complete the set unbroken. Hook grip the bar if you're comfortable doing so to help preserve your grip.
• Burpee Box Jumps: These should be quick. Shoot your feet back as you descend into your burpee. Stepping up from the bottom of the burpee (rather than a two-foot hop) will likely save time and energy over the course of the workout.
• There are a lot of transitions in this workout, so don't fall into the trap of lazy transitions. A lot of time can be lost there. Be deliberate and intentional, framing the transitions as the third station in this workout.

HANG POWER CLEANS

• Reduce Loading/Reps
• Power Cleans
• Sub Dumbbells, 35 / 25 lb
• Kettlebell Swings, 53 / 35 lb
• Deadlifts, 105 / 75 lb

BURPEE BOX JUMPS

• Reduce Box Height
• Burpee Box Step-ups
• Burpees Only
• Box Jumps Only

2:00 Easy Bike/Row/Run
10 Air Squats
5 Burpees
5 Box Step-ups
5 Hang Power Cleans (Empty Bar)

2 Rounds at Workout Weight:
3 Hang Power Cleans
3 Burpee Box Jumps