• 02132026 Phase 3 Week 1 Session D

    Warm Up
    WarmUp
    3:00 Bike / Row
    2 Rounds
    10 KB Romanian Deadlifts
    8 Step-Back Lunges
    10 Banded Good Mornings
    20 sec Side Plank (each side)

    Strength & Accessory
    Hex bar Deadlift
    build to 3 top sets 3 reps 2RIR (jump final rep)

    1 drop set 90% to 1RIR

    Accessory
    2-3 Sets
    10 Db RDL
    8/8 Db Farmers Rev Lunge
    :30-:40/side Side plank

    Conditioning
    Every 5 Minutes x 3 sets
    Bike 2000m

  • Athlete Notes

    Hinge day blends strength and power. Heavy hex bar triples build pulling strength, with the jump reinforcing explosive hip drive. Conditioning keeps the focus on the engine—steady, sustainable work that builds capacity without destroying the legs. Strong pulls, strong lungs.

Results

April 16 2026
Keslie
Hex deadlift 3x3@115, drop 95x11

Conditioning 7+36

Amrap15
You go I go full round
6 Burpees
• 10 Weighted Step Ups (5 each leg)
• 12 Ball Slams
• 10 Cal Bike Calories
• 15 Sit Ups

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April 16 2026
Andrea
Hex deadlift 3x3@115, drop 95x15

Conditioning 7+36

Amrap15
You go I go full round
6 Burpees
• 10 Weighted Step Ups (5 each leg)
• 12 Ball Slams
• 10 Cal Bike Calories
• 15 Sit Ups

0 Comment

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Apr 6 2026
Tara Roche
Hex dead 185x3/165x9

1000m row 5:05

0 Comment

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April 06 2026
Lisa
Hex dead 175x3/155x10

1000m row 4:47

0 Comment

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Mar 17 2026
Craig
Hex Dead 3x3@245, 220x13

conditioning
1- 2:48
2- 3:06
3- 2:49

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