• 04032026 Phase 3 Week 4 Session D

    Warm Up
    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
    Strength & Accessory
    Hex bar Deadlift
    build to 6 top sets 3 reps 0-1RIR
    (jump final rep)
    1 drop set 90% to 1RIR

    Accessory
    1-2 Sets
    10 Db RDL
    8/8 Db Farmers Rev Lunge
    :30-:40/side Side plank

    Conditioning
    Every 3 Minutes x 5 sets
    bike 1500m

  • Athlete Notes

    We close the phase with strong hinge work and honest conditioning. Deadlifts reinforce powerful positions while the engine work pushes your aerobic capacity one last time. Nothing fancy—just strong pulls, steady effort, and the satisfaction of finishing the phase with intensity.

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