• 01092026 Phase 1 Week 2 Session A

    Warm Up
    3–4 min easy bike or row

    :30/:30 Couch Stretch
    10/10 Single Leg Glute Bridge
    10/10 Clam Shell

    1 set
    5 Bodyweight squat w/ 3-sec pause

    Goblet squat ramp
    3 reps at each bell with tempo and pause

    Strength & Accessory
    Strength
    Tempo Front Squat
    Build to 1 strong sets of 5
    3-sec down, 1-sec pause
    RIR 2-3
    2 Back-off sets @ ~90% (no pause)

    Accessory
    2rounds
    Split squat (controlled) 6–8/side
    Nordic Curl 8–10
    Side plank 30–40s

    Conditioning
    EMOM8
    Min1: 45sec Banded Drag/Carry
    Min2: 45sec ski

    No score, move for quality. Aim for nasal breathing on the Banded carry.

  • Athlete Notes

    Focus on slow, controlled reps — own the bottom of every squat and keep your posture tall, chest up, elbows high, and core engaged. Accessory movements are about balance and trunk control, not speed or load. During conditioning, stay smooth and controlled, maintaining posture and calm breathing. Today is about quality under fatigue — if form drifts, slow down. Strong hips, stable trunk, and steady breathing are the priority.

Results

Jan 12 2026
Craig
Front Squat: 75/105/125/145/130/130

Banded Farmers Carries 50s

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Jan 12 2026
Lisa
Front Squat 55/60/65/70/65/65

50's banded farmers march

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