2026-10-09

• 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.
• Hips and knees should reach full extension at the top of each rep, and hips should pass below the knees in the bottom of the squat.
• Fitness Attribute Improved: Absolute Strength

• Maintain a straight, neutral spine throughout the lift by bracing your core, keeping your ribs down, belly tight, and upper back engaged.
• Stance should be slightly wider than hip width to keep force production in an ideal plane.
• Initiate the movement by sending your hips back and down while actively driving your knees out to keep them tracking over your toes.
• Squat through the fullest range of motion you can while keeping the chest lifted and weight balanced mid-foot to heel.

BACK SQUAT

• Squat to a Box or Bench
• Front Squat
• Deadlift
• Hex Bar Deadlift
• Back Rack Lunges

1:00 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
0:30 Empty Barbell Bottom of Back Squat Hold
6 Empty Barbell Back Squats

8 Back Squats at Light Weight
5 Back Squats at Moderate Weight

Build to Starting Weight

• Overview: These are intended to be challenging, fast-paced intervals. Your score is your slowest round, so both speed AND consistency matter.
• Choose a bike calorie number you can complete in less than 1:00 and a wallball number you can complete in 1-3 sets, giving yourself at least 1:00 of rest before the next set.
• Intended Intensity: RPE 8-9
• Target Loading: Moderate
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 1:25-1:45

• Your score is your slowest round, so we want the same aggressive, repeatable pace across all rounds.
• Bike: Open with a hard push to get the bike moving, then back off slightly and hold your pace. These should be hard efforts, but not so hard that your legs and lungs are smoked going into the wallballs. You want to get off the bike and immediately be able to pick up the ball.
• Wallballs: Aim for unbroken sets if you're proficient with wallballs. Others may want to take a quick break or two at most if it keeps your cycle rate quick. Catch the ball as low in your squat as you comfortably can to minimize the time your body is under tension.
• Use your rest time to control your breathing and shake out your legs and arms.

12/10 CALORIE ECHO BIKE

• 15/12 Calorie Row
• 12/10 Calorie Ski
• 15/12 Calorie Bike Erg
• 200m Run
• 1:00 Effort on Treadmill/Runner
• 16 Shuttle Runs (1 rep = 10m)

WALLBALLS

• Reduce Reps/Loading/Target Height
• Dumbbell Thrusters, 25 / 15 lb
• Empty Barbell Thrusters
• Wallball Thrusters
• No Squat Wallballs
• 30 Air Squats

2 Rounds:
1:00 Easy Bike
5 Wallball Thrusters

2 Rounds at Workout Effort:
5 Calorie Bike
5 Wallballs

• 0:15 Rest -

2 Rounds to Prime:
0:10 Bike Sprint
0:30 Rest