2026-10-26

• Overview: This is the ninth and final week of our 9-week Peak strength cycle. This week, we're testing explosive power by building to heavy singles on the push press and clean, and finding our max broad jump.

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

• Take 10-15 minutes and no more than 5 sets to build in weight to a heavy 1-rep for the day. Your top set should be challenging but should remain technically sharp.
• The barbell starts at the shoulders. Dip with the knees, drive through the legs, and press the barbell to full lockout overhead. Your elbows must be fully locked out with the bar directly over your midfoot at the top of each rep.
• Fitness Attribute Improved: Explosive Power

PUSH PRESS

• Reduce Loading
• Dumbbell Push Press
• Strict Press
• Dumbbell Strict Press
• Push Jerk
• Strict Handstand Push-ups

0:20 Empty Barbell Overhead Hold
0:20 Back Rack Elbow Rotations
5 Empty Barbell Strict Press
5 Empty Barbell Push Press

8 Push Press at Light Weight
5 Push Press at Moderate Weight
2 Push Press at Moderate-Heavy Weight

Begin Build

• Overview: Today we're chasing muscular fatigue in the pulling and pressing muscles and core. These are simple, yet effective movements. Each round should take around 3:00 to 3:30.
• Bent Over Rows: Hinge at the hips with a flat back, soft knees, and shins close to vertical. Keep your torso nearly parallel to the floor and start with the bar just below the knees. Pull the bar to touch your torso between the navel and sternum, then lower it back under control. Ensure your arms are fully extended each rep while keeping your core braced and torso still. The bar does not touch the floor between reps. Choose a barbell weight you can row unbroken for the first round and in two sets as you fatigue.
• Push-ups: Keep a streamlined position, keeping your hips from sagging or piking. Bring your chest to the ground, and reach full extension of the elbows at the top.
• Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
• Intended Intensity: RPE 6-8
• Target Loading: Light-Moderate
• Fitness Attribute Improved: Muscular Endurance
• Target Score: 12-14 Minutes

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

• General Approach: Perform large enough sets while staying away from slow, grindy reps. Choose breaks to keep moving as continuously as possible.
• Bent Over Rows: This is likely the most challenging movement for most. Focus on keeping a tight, braced midline and resist the urge to use your torso for momentum. Drive your elbows back as you pull.
• Push-ups: For a better muscular endurance stimulus, aim for bigger sets here as long as your form doesn't break down. Your arms will get a break on the sit-ups before they're needed again for the rows.
• Sit-ups: Keep these steady and unbroken through every round if you can.

BARBELL BENT OVER ROW

• Sub Dumbbells, 35 / 25 lb
• Sub Bands
• Inverted Row
• Ring Rows

PUSH-UPS

• Reduce Reps
• Box Push-ups (Hands Elevated)
• Push-ups from Knees
• 30 Plank Shoulder Taps
• Dumbbell Bench Press
• Dumbbell Floor Press

SIT-UPS

• Reduce Reps
• Hollow Rocks
• Tuck Crunches
• 50 Plank Shoulder Taps

25 Band Pull-Aparts

With an Empty Barbell:
10 Good Mornings
10 Romanian Deadlifts
5 Bent Over Rows

2 Rounds at Workout Weight:
5 Bent Over Rows
5 Push-ups
5 Sit-ups