• 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
    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 1500/1300/1200/1100/1000m
    Row 500/400/300/200/100m
    Ski 500/400/300/200/100m

  • 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.

Results

May 7 2026
kelby cidmore
Hex Deadlift

6x3@225

drop set 205x14


Cond

1500m: 2:30

1300m: 2:03

1200m: 1:56

1100m: 1:47

1000m: 132

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May 7 2026
Keslie
HexDead
115/120/125/130/135/140/115x15

Bike intervals decreasing
1500/1300/1200/1100/1000
2:19/2:23/2:30/1:58/1:31

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May 7!2026
Andrea
HexDead
115/120/125/130/135/140/115x15

Ski intervals descending e3m
500/450/400/350/300
2:17/2:05/1:53/1:39/1:20

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