Circa-Max Peaking (OLY 3-Day)
Aesthetic Athletes
Olympic Lifting, Strength & ConditioningCirca-Max Olympic Peaking Phase is a pre-competition taper designed to elicit supercompensation by reducing volume while maintaining high-intensity exposures up to competition-level loads. This phase strategically ramps intensity to peak neuromuscular efficiency, ensuring lifters feel confident and primed for maximal attempts on the platform. Assistance work is minimal and highly specific, prioritizing back squat and front squat overloads to drive peak CNS output. With volume at its lowest and intensity at its highest, this phase sharpens technical precision, bar speed, and strength expression for competition day.
Pillar Prep
A
Full Body Pillar Prep
Spend 10 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. Foam Roll: Upper Back, Lats, Hip, Quads, Groin Trigger Point: Rotator Cuff, Piriformis, Scaps, Quads Mobility: Ground Based Mobility (5 minutes)
Pillar Activation
B
Full Body Movement Prep
Scap Activation: Hanging Depressions, Rotations, Single Arm Scap Pulls, 3-Position Pullup Hip Activation: Quadruped Mini Band Fire Hydrants (x20 reps ea.) FRC: Prone Shoulder External Rotation PAILS/RAILS Technique: Snatch Pull Under (w/ PVC Against Rack)
C1
Half-Kneeling KBBU Windmill Screwdriver
2 x 10
C2
Stick Mobility: T-Spine Slider Rotations
2 x 5
C3
Barbell Back Squat Jump
2 x 5
D1
Tall Snatch Drop's
3, 2 @ 40, 45 %
D2
Overhead Pause Squat
2 x 2 @ 45, 50 %
D3
Hang Snatch High Pull
2 x 3 @ 55, 60 %
D4
Hang Snatch
2 x 2 @ 60, 65 %
D5
Power Snatch
2 x 2 @ 70, 75 %
E
Snatch
3, 2, 1, 1, 1, 1, 1 @ 55, 70, 80, 87, 92, 94, 97 %
F1
Push Press
2 x 2 @ 45, 50 %
F2
Jerk Balance
2 x 2 @ 55, 60 %
F3
No-Dip Split Jerk
2 x 2 @ 60, 65 %
G
Clean & Jerk
3, 2, 1, 1, 1, 1, 1 @ 55, 70, 80, 87, 93, 95, 97 %
H
Back Squat
3, 2, 1, 1, 2, 2, 1 @ 50, 70, 80, 85, 90, 90, 92 %
I
Snatch Pull
3, 3, 2, 2, 2, 1, 1 @ 60, 70, 80, 85, 95, 97, 100 %
J1
Weighted Strict Pullup
3 x 5
J2
Band Face Pull
3 x 12
K1
Bulgarian Split Squat
3 x 6
K2
Captain Morgan’s
3 x 6
L1
DB "Around The World" Raises
3 x 10
L2
Half-Kneeling Banded Face Pull to Y-Press
3 x 10
Pillar Prep
A
Full Body Pillar Prep
Spend 10 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. Foam Roll: Upper Back, Lats, Hip, Quads, Groin Trigger Point: Rotator Cuff, Piriformis, Scaps, Quads Mobility: Ground Based Mobility (5 minutes)
Pillar Activation
B
Full Body Movement Prep
Scap Activation: Hanging Depressions, Rotations, Single Arm Scap Pulls, Front Lever Hip Activation: Quadruped Mini Band Fire Hydrants (x20 reps ea.) FRC: Prone Shoulder Flexion PAILS/RAILS Technique: Clean Pull Under (w/ PVC Against Rack)
C1
Deep Squat Med Ball Thoracic Extensions
2 x 10
C2
Turkish Get Up
2 x 2
C3
Barbell Back Squat Jump
2 x 5
D1
Push Press
2 x 2 @ 40, 45 %
D2
Hang Clean High Pull
2 x 2 @ 45, 50 %
D3
Clean Pull Under
2 x 2 @ 50, 55 %
D4
Quarter Jerk
2 x 2 @ 55, 60 %
D5
Power Jerk
2 x 2 @ 60, 65 %
E
Clean & Jerk
3, 2, 1, 1, 1, 1, 1 @ 55, 70, 80, 87, 92, 94, 97 %
F1
Tall Snatch Drop's
2 x 2 @ 40, 45 %
F2
Overhead Pause Squat
2 x 2 @ 45, 50 %
F3
Power Snatch
2 x 2 @ 55, 60 %
G
Snatch
3, 2, 1, 2, 2 @ 55, 70, 80, 85, 85 %
H
Front Squat
3, 2, 1, 1, 2, 2 @ 50, 70, 80, 85, 92, 94 %
I
Clean Pull
3, 3, 1, 1, 2, 2, 2 @ 60, 70, 80, 85, 90, 95, 100 %
J1
Weighted Dips
3 x 5
J2
Straight Arm Pulldown
3 x 12
K1
Lateral Step Up
3 x 6
K2
Hanging Knee Raise
3 x 10
L1
CHAOS BTN OH Press
3 x 10
L2
Half-Kneeling Banded Face Pull to Y-Press
3 x 10
Pillar Prep
A
Full Body Pillar Prep
Spend 10 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. Foam Roll: Upper Back, Lats, Hip, Quads, Groin Trigger Point: Rotator Cuff, Piriformis, Scaps, Quads Mobility: Ground Based Mobility (5 minutes)
Pillar Activation
B
Full Body Movement Prep
Scap Activation: Hanging Depressions, Rotations, Single Arm Scap Pulls, Front Lever Hip Activation: Quadruped Mini Band Fire Hydrants (x20 reps ea.)
C1
Russian KB Swing
2 x 20
C2
Deadball Slam
2 x 5
C3
Box Jump
2 x 3
D1
Tall Snatch Drop's
2 x 2 @ 45, 55 %
D2
Hang Snatch
2 x 2 @ 55, 60 %
D3
Power Snatch
2 x 2 @ 65, 70 %
E
Snatch Balance
3, 2, 1, 2, 2 @ 50, 70, 80, 85, 85 %
F1
Push Press
2 x 2 @ 40, 45 %
F2
Quarter Jerk
2 x 2 @ 50, 55 %
F3
Rhythm Jerk Dips + Jerk
2 x 3 @ 60, 65 %
G
Power Clean + Power Jerk
3, 2, 1, 2, 2 @ 50, 70, 80, 85, 85 %
H
Banded Back Squat
3, 2, 1, 2, 2 @ 50, 70, 80, 85, 85 %
I
Snatch High Pull
3, 2, 1, 2, 2 @ 50, 70, 80, 85, 85 %
J1
Tall Jerk
3 x 5
J2
Power Jerk Recovery
3 x 10
K1
Landmine Crossbody Lateral Raise
3 x 10
K2
Swiss Ball Deadbug
3 x 6
L1
DB "Around The World" Raises
3 x 10
L2
Lying Banded Face Pull
3 x 10
John Fasulo
MS, CSCS, EXOS, USAW, USATF, FRC 10 years of coaching experience, 20 years of training experience for sports/event prep.
This phase times your recovery and intensity perfectly—so you walk into competition fully primed to lift your best.
Get Circa-Max Peaking (OLY 3-Day)
