• 02302026 Phase 3 Week 4 Session A

    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.

    6 sets to build to 3RM (soft max, no trash reps)
    1 drop set 80% max reps

    Accessory
    1-2 sets (time dependant)
    Front Rack Step Up 8/8
    Cossack Squat 6/6
    Dead Bug 30-40s

    Conditioning
    AMRAP10
    12 Alternating Jump Lunges
    15 Tuck up
    18 Air Squats
    36 Hvy Double Unders (72 Singles)

  • Athlete Notes

    The final week begins with a chance to express the squat strength you’ve built. Heavy sets should feel confident and controlled. Conditioning pushes leg endurance and breathing at the same time, rewarding athletes who can hold their pace. Finish strong—this is the payoff for the work behind you.

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