02302026 Phase 3 Week 4 Session A

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.