• 02232026 Phase 3 Week 3 Session A

    Warm Up
    3:00 Bike / Row / Ski
    Build gradually from easy → moderate.

    2 Rounds
    10 Goblet Squats (pause 1 sec in the bottom)
    8/8 Lateral Lunges
    10 Glute Bridges
    20 sec Dead Bug Hold
    BBWU

    Strength & Accessory
    Back Squat
    Ramp sets
    5 light
    3 moderate
    3 moderate +
    Start working sets.

    5 working sets 3 reps RIR1
    1 drop set 80% max reps

    Accessory
    1-2 sets (time dependant)
    Front Rack Step Up 8/8
    Cossack Squat 6/6
    Dead Bug 30-40s

    Conditioning
    AMRAP12
    8/8 DB Alternating Reverse Lunges 35/25
    12 AbMat Sit-Ups
    16 Goblet Squats
    30 Heavy Double Unders (60 Singles)

  • Athlete Notes

    This week is about holding effort. The squats should feel heavy but familiar by now—no experimenting, just executing. Conditioning rewards athletes who manage their pace and keep moving when fatigue builds. Stay patient and keep your movement sharp.

Results

April 17 2026
Lisa
Back squat 120 5x3, 95x26

Conditioning 4rounds

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Apr 03 2026
Craig
BackSquats 265 5x3/210x11

Conditioning
35lb dbs
50lb goblet squat

3 rounds

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