03172026 Phase 3 Week 2 Session B

03172026 Phase 3 Week 2 Session B
Warm Up
3:00 Row or Ski
2 Rounds
10 Band Pull-Aparts
8 Incline Push-Ups
10 Scap Push-Ups
20 sec Front Plank

Strength & Accessory
Bench Press
4 top sets 3reps RIR1-2
1 drop set 80% max reps

Accessory
2-3 sets
10 Arnold Press
12 Ring Row
30-40s bottom up kb carry

Conditioning
AMRAP8
6 Box Jump 24/20
8/6 Cal Bike
6 Tuck Up
Athlete Notes
Pressing strength continues to climb while conditioning stays short and sharp. Expect fast transitions and explosive effort, but don’t rush the movement quality. Strong reps first, speed second. The goal is controlled aggression—powerful, efficient work.

Results

April 19 2026

Tara Roche

Bench 4x3@85
Over strength 85x13 (slingshot)

Conditioning
Intervals 1:1 work rest
6 burpee
8 sand bag to shoulder + squat (63#)
10 cal bike
12 amsu

R1: 2:57
R2: 2:40
R3: 2:56
Total: 14:11

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April 13 2026

kelby cidmore

Bench
4x3 @125
100x12reps

Conditioning
7rounds 6jumps

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Apr 2 2026

Craig

Bench 4x3@205
drop 165x12

conditioning
5 rounds

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