• 01152026 Phase 1 Week 2 Session D

    Warm Up
    3 min bike/row/ski

    into
    10 reps each
    wrist circles
    elbow circles
    arm circles
    foot circles
    front to back leg swing
    side to side leg swing

    body weight hinge
    air squat

    Strength & Accessory
    Strength 1
    Deadlift
    build to 2×5 +1 drop set @90%
    RIR2-3

    Strength 2
    Db Strict Press
    build to 1 set 6-8 reps
    RIR2-3

    Accessory
    6/6 Front Rack Reverse lunge
    10 Ring Row
    :30-:40 Carry or Hold (of choice)

    Conditioning
    AMRAP8
    5 Db Deadlift
    10 Db Thruster
    50 Single Under

  • Athlete Notes

    Focus on clean, controlled strength today. Deadlift sets build hinge and posterior strength — keep posture tall and bar path smooth. DB strict press reinforces trunk stability and controlled overhead pressing. Accessory work develops balance and pulling strength. Conditioning AMRAP is about rhythm and quality, not sprinting — smooth, repeatable movement and breathing are key.

Results

Jan 16 20206
kelby cidmore
Deadlift: 65/95/105/135/135/155/175/195/215/215/195
Presses: 20s/25s
Conditioning: 15s 6+17

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Jan 16 2026
Lisa
Deadlift: 75/95/105/125/135/140/140/126
Conditioning: 4+45

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Jan 16 2026
Craig
Deadlift: 85/105/145/165/185/185/166.5
Conditioning: 5 rounds

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