2026-10-05

• Overview: This is the sixth 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.
• Maintain a neutral spine throughout. If your back rounds significantly, decrease the load.
• Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.
• Fitness Attribute Improved: Absolute Strength

• Push through the floor like you’re doing a leg press.
• Brace your core like someone’s about to punch you in the stomach.
• Squeeze your armpits shut and drag the bar up your legs.

DEADLIFT

• Reduce Loading
• Romanian Deadlifts
• Sub Dumbbells or Kettlebells
• Good Mornings
• Barbell Sumo Deadlift
• Kettlebell Sumo Deadlift

With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
10 Back Rack Trunk Rotations
10 Deadlifts

8 Deadlifts at Light Weight
5 Deadlifts at Moderate Weight

Build to Starting Weight

• Overview: This descending ladder challenges your grip, pulling, posterior chain, and overall aerobic capacity. Aim to increase the intensity as the workout progresses into shorter rounds.
• Row: Choose a row calorie for the first round that takes 3:00 or less to complete. Start at a pace that is similar to a 5k effort.
• Hang Power Cleans: Choose a barbell load you can complete at least 10 reps unbroken when fresh. This should be a barbell you can cycle quickly during this workout.
• Intended Intensity: RPE 6-8
• Target Loading: Light (35-45%)
• Fitness Attribute Improved: Muscular Endurance & Lactate Threshold
• Target Score: 13-16 Minutes

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

• Start the first row at a controlled 5k effort pace (RPE 7). That effort should be challenging to maintain as the workout progresses. Ideally, you're able to increase your pace slightly in the final two rounds. Focus on a strong leg drive and a relaxed grip on the handle.
• Aim to cycle large sets of hang power cleans, dropping the bar before your grip blows up. Keep the bar close to your body, pulling vertically rather than looping the bar out and away from your body. Use your legs and hips to move the bar rather than solely muscling it up with your arms.

[MEN] 50-40-30-20-10 CALORIE ROW

• 40-32-24-16-8 Calorie Ski
• 50-40-30-20-10 Calorie Bike Erg
• 40-32-24-16-8 Calorie Echo Bike
• 600-500-400-300-200m Run
• 3:00-2:30-2:00-1:30-1:00 Efforts on Treadmill/Runner

[WOMEN] 40-32-24-16-8 CALORIE ROW

• 30-24-18-12-6 Calorie Ski
• 40-32-24-16-8 Calorie Bike Erg
• 30-24-18-12-6 Calorie Echo Bike
• 600-500-400-300-200m Run
• 3:00-2:30-2:00-1:30-1:00 Efforts on Treadmill/Runner

HANG POWER CLEANS

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

2 Rounds:
1:00 Easy Row, increasing pace
5 Light Hang Power Cleans

2 Rounds at Workout Weight:
8/6 Calorie Row
5 Hang Power Cleans