2026-10-19

• Overview: This is the eighth week of our 9-week Peak strength cycle. This week, we're testing 1-rep maxes. After the 5-3-1 reps that build into your attempt, take no more than 2 sets to establish your 1-RM (4-5 working sets total for the day).

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

• Your score is the heaviest load lifted.
• 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: Today's workout features a challenging, heavy dumbbell, so build your workout around the hang power cleans. It will become tough to hold on to the dumbbell as your grip fatigues. Your score is your slowest round, so consistency matters.
• Choose a toes to bar variation you can complete in 1-3 sets. The row should take 1:00 or less.
• Single DB Hang Power Cleans: Holding a dumbbell in one hand, swing it between your legs, pulling the dumbbell up to the same shoulder as the hand the dumbbell is in. The rep ends with one dumbbell head touching the top of the shoulder, both dumbbell heads parallel to the ground, and hips & knees extended. Continue to cycle the dumbbell between your legs and up to the shoulder. Complete all 10 reps on one arm before switching.
• Intended Intensity: RPE 6-8
• Target Loading: Moderate-Heavy
• Fitness Attribute Improved: Muscular Endurance
• Target Score: 14-17 Minutes

• Your score is your slowest round, so we are looking for consistency and a smart approach from the beginning. Hold a pace in the first round that you think you can hold in the last round.
• This is a grippy workout. Once your grip goes, it's tough to get it back, so work to stay ahead of the grip & forearm fatigue. Break the toes to bar early and often.
• The dumbbell is by far the most challenging component. These are heavy and will only further tax your grip. Use a hook grip on the dumbbell if possible. You should be able to do the dumbbells in as few as 2 sets in the first 3 rounds. Focus on using a strong leg drive and aggressive pull. Dip under the dumbbell in the catch position so you don't have to pull it as high.

TOES TO BAR

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

12/10 CALORIE ROW

• 10/8 Calorie Ski
• 12/10 Calorie Bike Erg
• 10/8 Calorie Echo Bike
• 150m Run
• 0:50 Effort on Treadmill/Runner
• 12 Shuttle Runs (1 rep = 10m)
• 12 Burpees

SINGLE DUMBBELL HANG POWER CLEAN

• Reduce Loading/Reps
• Single Dumbbell Power Clean
• Single Dumbbell Hang Power Snatch
• Alternating Dumbbell Power Clean
• Alternating Dumbbell Snatch
• Double Dumbbell Hang Power Clean
• 15 Barbell Hang Power Clean, 105 / 75 lb
• 20 Russian Kettlebell Swings, 53 / 35 lb

2 Rounds:
1:00 Easy Row
5 Kipping Swings
5 Dumbbell Deadlifts (Light)
5 Dumbbell Power Cleans (Light)

1-2 Rounds at Workout Weight:
5 Toes to Bar
8/6 Calorie Row
3 Single DB Hang Power Cleans (Each)