• 01082026 Phase 1 Week 1 Session D

    Warm Up
    3 Min Cardio of choice

    2 rounds
    10 Knuckle Drag
    10 Air Squat
    10m Light Farmers carries
    20 Band pull-aparts

    Strength & Accessory
    Strength 1
    Trap Bar Deadlift
    Build to tough 5 controlled reps for 1 set
    then 90% x1 set

    Strength 2
    6-8 reps Single Arm Db Press
    build to 2 strong sets

    Accessory
    2 sets
    6/6 Back Rack Reverse Lunge
    10 Ring Row

    Conditioning
    AMRAP8
    10 Kb Deadlift to Upright Row
    20m Bear Crawl
    10 Plank Shoulder Tap

  • Athlete Notes

    Today is about controlled, full-body strength.
    Top sets should feel strong but repeatable — leave 2–3 reps in reserve.
    Hinges, pulls, and presses must stay clean and intentional.
    Conditioning is short and steady — smooth execution beats speed or ego.

    Strong positions first. Engine second.

Results

Jan 10 2026
Tara Roche
Hex Deadlift: 65/85/105/145/130

Presses: 20
Lunges: 65

Kb:25
Conditioning 7+3

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Jan 09 2026
Craig
Hex Deadlift: 65/105/145/165/205/225/245 Drop 225
Db Press: 40
Lunges: 95/115

Conditioning 5+25

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Jan 09 2026
Lisa
Hex Deadlift 65/85/105/125/145/150 dropset 135

Db Press 20lb

Lunges 55/60



Conditioning: 6+40

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