• 02202026 Phase 3 Week 2 Session D

    Warm Up
    WarmUp
    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
    Hex bar Deadlift
    build to 4 top sets 3 reps 2RIR (jump final rep)
    1 drop set 90% to 1RIR

    Accessory
    2-3 Sets
    10 Db RDL
    8/8 Db Farmers Rev Lunge
    :30-:40/side Side plank

    Conditioning
    Every 4 Minutes x3
    Bike 2000m

  • Athlete Notes

    Heavy hinge work returns with more density, reinforcing strong pulling mechanics and powerful hip drive. Conditioning stays aerobic and repeatable—effort should feel strong but sustainable. This session builds the foundation for the bigger efforts ahead.

Results

March 25 2026
Craig
Hex dead 255 4x3reps, 235x11reps

Bike
3:05/3:15/3:25

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