• 02272026 Phase 3 Week 3 Session D

    Warm Up
    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
    Strength & Accessory
    Hex bar Deadlift
    build to 5 top sets 3 reps 1RIR (jump final rep)
    1 drop set 90% to 1RIR

    Accessory
    1-2 Sets
    10 Db RDL
    8/8 Db Farmers Rev Lunge
    :30-:40/side Side plank

    Conditioning
    Every 4 Minutes x 4 sets
    Bike 2000m

  • Athlete Notes

    Heavy hinge work meets engine development. Strong deadlifts reinforce powerful positions while conditioning pushes your aerobic threshold. Keep your breathing under control and maintain steady output. The goal is simple: strength plus stamina.

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