2026-10-07

• 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.
• 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 upper-body-focused triplet is won by smooth, repeatable rounds. The shoulders and grip will likely be the first to fatigue, not the lungs.
• Choose a dumbbell weight you can push press unbroken when fresh, and can complete in 1-3 sets during this workout. You should be able to complete the toes to bar in 1-3 sets throughout. Full rounds should take 1:10-1:30 to complete.
• Intended Intensity: RPE 7-8
• Target Loading: Moderate
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 8-11 Rounds

• Aside from a fresh start and strong push at the end, we want to keep movement cyclical through the majority of this workout.
• Keep the double unders relaxed and streamlined (tall, upright chest, knees slightly bent). Make your transitions quick by picking up and setting down your rope in the same spot and the same way each time. Ideally, we want unbroken sets with a rep number this small, but if taking one quick break will allow for stronger push press sets, go for it.
• Build your workout around the push press. Moderate the other movements in order to set yourself up for strong push press sets. Use your legs, not just your arms, to launch the dumbbells overhead. It takes some effort to get the dumbbells back into the front rack position after breaking, so it's okay to squeeze out a few slower reps near the end of a set if it allows you to forgo a break.
• Don't hesitate to break up the toes to bar in order to preserve your grip.

DOUBLE UNDERS

• Reduce Reps
• 45 Single Unders
• Plate Hops
• Lateral Skater Hops
• 6 Burpees
• 0:30 Effort on Any Machine

DUMBBELL PUSH PRESS

• Reduce Loading/Reps
• Sub Kettlebells
• Barbell Push Press, 75 / 55 lb
• Dumbbell Strict Press
• Kipping Handstand Push-ups

TOES TO BAR

• Reduce Reps
• V-ups
• Toes To As High As Possible
• Knees To Chest
• Hanging Knee Raises
• GHD Sit-ups
• Sit-ups

1-2 Rounds:
1:00 Easy Row/Bike/Run/Ski
10 Pogo Hops
10 Single Unders
5 Tempo DB Push Press (Light DBs, Slow Descent)
5 Kipping Swings

2 Rounds at Workout Weight:
15 Double Unders
5 Push Press
4 Toes to Bar