2026-10-16

• Overview: This is the seventh 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: This VO2 max workout is a leg and lung burner! These are meant to be hard, fast-paced rounds.
• Thrusters: Choose a thruster weight you could complete unbroken throughout, though you may choose to break once.
• Jumping Lunges: There is no requirement for how high you jump between lunges, but you must reach full knee extension of the front leg before switching feet. Your back knee should just barely touch the ground. Don't slam your knee into the ground. Alternate legs every rep.
• Intended Intensity: RPE 7-9
• Target Loading: Light-Moderate (45-55%)
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 7-9 Minutes

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

• Overall: Approach the first block at a strong, sustainable pace that's challenging, but not detrimental. Use the rest period to regroup. Then increase your pace and effort in the final block, trying to finish hard and fast! See if you can outrun your pace falling off.
• Bike at a pace that's challenging but still allows you to immediately transition to the next movement. We still need to manage leg fatigue.
• Thrusters: Focus on driving through your heels and using that leg drive to get the bar overhead, keeping your elbows high. Have a quick lockout overhead, immediately pulling the bar back down to minimize the time spent overhead.
• Jumping Lunges: Maintain a steady rhythm and avoid excessive jump height.

12/9 CALORIE ECHO BIKE

• 15/12 Calorie Row
• 12/9 Calorie Ski
• 15/12 Calorie Bike Erg
• 200m Run
• 1:00 Effort on Treadmill/Runner
• 16 Shuttle Runs (1 rep = 10m)
• 15 Burpees

THRUSTERS

• Reduce Reps/Loading
• Sub Dumbbells, 35 / 25 lb
• Wallballs
• 24 Air Squats

JUMPING LUNGE

• Alternating Lunges
• Reverse Lunges
• Squat Jumps
• Air Squats

2:00 Easy Bike
5 Empty Bar Front Squats
5 Empty Bar Push Press
5 Empty Bar Thrusters
6 Reverse Lunges

At Workout Pace & Weight:
5 Calorie Bike
5 Thrusters
5 Calorie Bike
6 Jumping Lunges

Rest 1:00, then 0:10 bike sprint to prime