• 02162026 Phase 3 Week 2 Session A

    Warm Up
    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.

    4 working sets 3 reps RIR1-2
    1 drop set 80% max reps

    Accessory
    2-3 sets (time dependant)
    Front Rack Step Up 8/8
    Cossack Squat 6/6
    Dead Bug 30-40s

    Conditioning
    AMRAP12
    10 DB Box Step Up 24/20
    15 Sit-Ups
    20 Air Squats
    40 Double Unders (80 Single Unders)

  • Athlete Notes

    Today adds density to the squat work. More sets means more opportunities to reinforce strong positions under heavier loads. The conditioning piece challenges your legs and breathing at the same time—find a rhythm early and hold it. This week is about building capacity through consistency.

Results

April 9
kelby cidmore
Back squat 4x3@215, 175 drop set

Conditioning inknown

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April 10 2026
Lisa
Back squat 4x3@130
Drop 95x21

Conditioning 3+34

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Mar 19 2026
Craig
Back squat 4x3 @255, 205x13

Conditioning (hvy rope,15s)
2+23

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