02162026 Phase 2 Week 2 Session A

02162026 Phase 2 Week 2 Session A
Warm Up
3 min cardio of choice. Building Intensity

2 sets
5 squat therapy
5/5 Worlds greatest stretch
10 alterating lunge

BBWU

Strength
Squat of choice from last week
Squat to heavy 6 (RIR1-2, tigher/heavier than last week)
Week 2 – 2 drop sets -10% 2 tempo 30X1
**2nd drop set to 1RIR**

Accessory
Bulgarian Split Squat — 6–8/side
Side Lunge — 6–8/side
Pallof Press — 30–40 sec each side

Conditioning
For Time

21-15-9
Plate UpDown
45deg Plate Twist

After each set 10m Overhead Plate Walking Lunge 35/25
Athlete Notes
This week we’re tightening the screws. You’ll use the same squat pattern you chose last week, but push to a stronger, heavier set of 6 with only 1–2 reps left in the tank. The drop sets slow things down on purpose — control the descent, own the bottom, and keep every rep clean. Accessory work is about single-leg strength, lateral control, and resisting rotation — move with intent, not speed. In the finisher, stay composed early and let consistency win; rushing transitions or sloppy lunges will cost you more than they save.