2026-10-21

• 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.
• 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: In this threshold triplet, the push press is the pace-setter. Expect the shoulders and lungs to become the primary limiting factors. Your breathing should recover a bit on the v-ups, allowing strong outputs on the bike.
• Push Press: Choose a barbell weight you can complete unbroken when fresh and in 1-3 sets throughout the workout. Take the barbell from the ground.
• V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.
• Intended Intensity: RPE 6-8
• Target Loading: Light-Moderate (40-50%)
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 13-16 Minutes

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

• Bike: Open each round with a strong push to get the bike spinning, then settle into your pace. You want to be able to get off the bike and immediately pick up the barbell.
• Push Press: This is the most important movement and the one to build your workout around. Moderate the other movements in order to have a strong showing here. Use a strong leg drive to save your shoulders. Drop the barbell before your reps slow rather than grinding through slow reps.
• V-ups: Keep a steady cadence. Use these to bring your breathing and heart rate down before the next bike. Focus on keeping your low back pressed into the floor and think “ribs to hips” as you fold up into your V.

18/15 CALORIE ECHO BIKE

• 22/18 Calorie Bike Erg
• 22/18 Calorie Row
• 18/15 Calorie Ski
• 300m Run
• 1:30 Effort on Treadmill/Runner
• 20 Shuttle Runs (1 rep = 10m)
• 20 Burpees

PUSH PRESS

• Reduce Loading/Reps
• Sub Dumbbells, 35 / 25 lb
• Strict Press
• Push Jerk
• Kipping Handstand Push-ups

V-UPS

• Reduce Reps
• Alternating Single-Leg V-ups
• Tuck Crunches
• Sit-ups
• Hollow Rocks

2 Rounds:
1:00 Easy Bike
8 Strict Press (empty bar)
5 Sit-ups

2 Rounds at Workout Weight:
5 Calorie Bike
5 Push Press
5 V-ups