2026-10-02

• Overview: This is the fifth 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 short, high-output workout features four all-out sprints with a short rest between. The test is to hold a strong output in every work window despite accumulating fatigue in the legs and lungs.
• Workout Flow: Work for the full 2 minutes each AMRAP. So once you finish the double unders, move back to the burpees. After your 1 minute of rest, pick up wherever you left off in your rounds+reps. If you completed 1 full round + 5 burpees, the next interval you will only need to complete 2 burpees before moving on to the squats.
• You should be able to complete about 1 full round in each 2:00 work window.
• Front Squats: Take the barbell from the ground. Choose a load you can complete in 1-2 sets each round.
• Bar-Facing Burpees: 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 8-9
• Target Loading: Moderate (55-65%)
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 4-5 Rounds

• The 2:00 work windows are short, so intensity should be high from the start. The 1:00 rest provides just enough recovery to keep a strong working pace, but you'll need to push for it.
• Bar-Facing Burpees: Keep these smooth and rhythmic rather than fast and frantic. You need to be able to immediately pick up the barbell afterwards. Stay low to the ground, as there is no standard that requires you to stand all the way up. Ensure efficient footwork, minimizing any unnecessary steps.
• Front Squats: Squat clean your first rep off the floor to save time. Keep your elbows high and chest tall. Stay braced and don't let your torso collapse.
• Double Unders: Stay relaxed and streamlined throughout your reps. Make your transitions quick by picking up and setting down your rope in the same spot and the same way each time. Aim for unbroken or one quick break to keep your cycle rate quick.
• The 1:00 of rest won't be enough to feel recovered. Focus on bringing your heart rate down with big, deep breaths.

BAR-FACING BURPEES

• Reduce Reps
• Bar-Facing Burpees (With Step Over)
• Lateral Burpees Over Barbell
• Regular Burpees
• Same Calorie Row, Ski, or Bike Erg

FRONT SQUAT

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

DOUBLE UNDERS

• Reduce Reps
• 75 Single Unders
• Plate Hops
• Lateral Skater Hops
• 30 Lateral Hops Over Barbell

2 Rounds:
1:00 Easy Bike/Row/Run
5 Burpees
5 Front Squats (Empty Bar)
20 Single Unders

2 Rounds at Workout Weight:
3 Bar-Facing Burpees
3 Front Squats
15 Double Unders

• 0:15 Rest -