2026-10-28

• 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.
• Focus on speed off the ground and a quick elbow turnover.
• Fitness Attribute Improved: Explosive Power

TECHNIQUE CUES:

• Feet hip-width apart and grip shoulder-width apart.
• Set up with a neutral back, full grip on the bar (hook grip is ideal), and knees pressed outward to activate your glutes.
• Keep your arms flexed and locked out through extension.
• As you extend your hips and ankles (as if jumping), aggressively pull yourself under the bar and rotate your elbows around the bar.
• Catch the bar in the front rack position with your feet shoulder-width apart and knees pressed outward to keep hips and glutes engaged.

POWER CLEAN

• Hang Power Cleans
• Sub Dumbbells
• Deadlifts

With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans

5 Power Cleans at a Light Weight
3 Power Cleans at a Moderate Weight
2 Power Cleans at a Moderate-Heavy Weight

Begin Build

• Overview: This threshold workout combines full-body dumbbell cycling with a recurring set of burpees, resulting in noticeable interference between the pull and press. The goal is to maintain a steady pace with consistent rounds and minimal transition time.
• Workout Flow: The workout starts with the burpees. At the top of every 2:00, you'll burpee, then pick up the SDHP + push press exactly where you left off until the next set of burpees comes up. You will complete 6 total rounds of burpees.
• The burpees should take less than 1:00, leaving you at least 1:00 to work through the dumbbell movements.
• Lateral Burpees Over Dumbbell: You only need to burpee over one dumbbell (not both). Chest and thighs must touch the ground at the bottom. A two-foot take-off is not required, but you are required to jump over the dumbbell (rather than step over). Both feet should be in the air at the same time.
• Double Dumbbell Sumo Deadlift High Pulls: Stand with your feet wider than shoulder-width, toes turned out, and dumbbells between your legs. Hold the dumbbells horizontally with the inside heads touching and palms facing toward you. Drive through the legs to stand tall, then pull the dumbbells to chest height with your elbows high and outside. The dumbbells must finish above the sternum, with your elbows remaining at or above the height of the dumbbells.
• Intended Intensity: RPE 6-8
• Target Loading: Light-Moderate
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 5-8 Rounds

• We want an even pace we can hold through all 6 intervals. Treat this like a consistent 12-minute effort.
• Sumo Deadlift High Pulls: Make sure you're using your lower body as much as possible to generate momentum. Focus on a strong leg and hip drive, and relaxed, elongated arms until you have extended your hips. Keep the dumbbells close to your body.
• Push Press: We also want to use a strong leg drive here to save the shoulders.
• Set the dumbbells down after the high pulls to adjust your grip before moving on to the push press. Prioritize larger (ideally unbroken) push press sets over larger SDHP sets. It's easier and quicker to take a break during the SDHPs than the push press.
• Never take a dumbbell set to muscular failure. Strive to work with continuous movement while you can, but as soon as you feel a rep get sticky, grindy, or difficult, take a quick break before continuing.
• Lateral Burpees: Stay low and steady. There is no standard to stand up tall during your reps.

DB SUMO DEADLIFT HIGH PULL

• Reduce Loading/Reps
• Sub Barbell, 65 / 45 lb
• Sub Kettlebell, 53 / 35 lb
• Sumo Deadlift
• Deadlift
• Hang Power Clean
• Power Clean

DUMBBELL PUSH PRESS

• Reduce Loading/Reps
• Sub Barbell, 65 / 45 lb
• Sub Kettlebells
• Strict Press
• Kipping Handstand Push-ups

LATERAL BURPEES OVER DUMBBELL

• Reduce Reps
• Lateral Burpees With Step Over
• Regular Burpees
• Same Calorie Row, Ski, or Bike Erg
• 24 Air Squats

2:00 Row or Bike
*0:05 hard every 1:00

With Light Dumbbells:
10 Goblet Good Mornings
5 Deadlifts
5 High Pulls
5 Strict Press

2 Rounds at Workout Weight:
5 Sumo Deadlift High Pulls
5 Dumbbell Push Press
4 Lateral Burpees Over Dumbbell