01202026 Phase 1 Week 3 Session B

01202026 Phase 1 Week 3 Session B
Warm Up
3 Min row/bike/ski

into
2 rounds
20 band pull apart
10 Push Up
5 Dive Bomber

Strength & Accessory
Strength
8-10 Incline Db Bench Press (RIR 2)*
8/8 Single Arm Back Fly
Build to 2 strong sets
1 drop set (-5lb)
1 tempo drop set at 85% (-10lb)

Accessory
3 sets
10 Chest Supported Row
8/8 Single Arm DB Floor Press

Conditioning
Roles Reversed
1:00 on / 1:00 off x4

Row 5 Cal into Max Db Push Press in remaining time.

*Use the same Db weight as last weeks 10rep buy push press to max cal row.
Athlete Notes
Week 3 is about better reps, not harder reps.

Press with control and stay tall on the incline — smooth reps, no rushing. The single-arm rear delt fly is about shoulder position, not load; move slow and stay honest. On accessories, floor press stays stable and controlled while rows reinforce posture. Quality reps and balanced shoulders are the goal today.

With conditioning, start each minute with a 5-cal row buy-in, then move straight into push presses at last week’s load. The goal is to press under controlled fatigue — stay tall, breathe, and keep reps crisp. Consistency across all four rounds matters more than chasing a big first minute.