02102026 Phase 3 Week 1 Session B

02102026 Phase 3 Week 1 Session B
Warm Up
3:00 Row or Ski

2 Rounds
10 Band Pull-Aparts
8 Incline Push-Ups
10 Scap Push-Ups
20 sec Front Plank

Strength & Accessory
Strength
Bench Press
3 top sets 3reps RIR2

then 1 drop set 80% max reps

Accessory
2-3 sets
10 Arnold Press
12 Ring Row
30-40s bottom up kb carry

Conditioning
AMRAP10
6 Db Box Step Over 35/25
8/6 Cal Row
6 Pull Up
Athlete Notes
Upper body strength meets speed today. Heavy pressing triples should feel powerful and controlled, and the short conditioning piece rewards explosive movement and quick transitions. Push hard, but stay efficient. The goal is to express power without losing control.