This week’s conditioning is all about threshold work — riding hard at the edge of what you can sustain. You’ve

Session C is where everything from A and B gets tested. You’ve already established pace and effort earlier in the

Session B builds directly off Session A’s intent: show up ready to work and hold quality under fatigue. Your pressing

Week 3 is about holding effort, not experimenting. You’ve already explored loads and movement earlier in the phase—today is about

Today is about controlled effort and grit. Your conditioning is 5 rounds of bike or row: 2 minutes at a

Today is about skill under load and controlled fatigue. Hang Power Cleans are at 80–85% — move tight, smooth, and

Today is about earning pressure and holding it. Build your press with purpose — strong, clean reps, no shortcuts. The

This week we’re tightening the screws. You’ll use the same squat pattern you chose last week, but push to a

Hex Bar Deadlift
• Easier on lower back and grip
• Strong carryover to general strength and athletic

Keep your reps controlled — quality over speed. Pace yourself on the lunges so you can maintain consistent power on