03092026 Phase 3 Week 1 Session A

03092026 Phase 3 Week 1 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.

3 working sets 3 reps RIR2
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
AMRAP15
6/6 Overhead Walking Lunge 25/20
15 Sit Up
18 Air Squat
45 Double under (90 Single Under) Jump Rope
Athlete Notes
Phase 3 starts by tightening the screws. Heavy squat triples demand strong positions and confidence under the bar, then we carry that effort into a longer conditioning piece that tests leg stamina and pacing. Move well, breathe steady, and focus on repeatable effort. Today sets the tone for the phase—strength first, engine second, grit throughout.