02232026 Phase 3 Week 3 Session A

02232026 Phase 3 Week 3 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.

5 working sets 3 reps RIR1
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
AMRAP12
8/8 DB Alternating Reverse Lunges 35/25
12 AbMat Sit-Ups
16 Goblet Squats
30 Heavy Double Unders (60 Singles)
Athlete Notes
This week is about holding effort. The squats should feel heavy but familiar by now—no experimenting, just executing. Conditioning rewards athletes who manage their pace and keep moving when fatigue builds. Stay patient and keep your movement sharp.

Results

April 22 2026

Lisa

Craig's First day back
Back squat 3x10
65/85/95

Conditioning with Craig
You go I go full round
Amrap15
6 burpee
8 sandbag clean + squat
10 cal bike
12 sit up

5+3 (3 Craig,2+3 Lisa)

0 Comment

View Result

April 22

Craig

First day back
Back squat 3x10
85/135/175

Conditioning with Lisa
You go I go full round
Amrap15
6 burpee
8 sandbag clean + squat
10 cal bike
12 sit up

5+3 (3 Craig,2+3 Lisa)

0 Comment

View Result

April 21 2026

Keslie

Back squat 145 5x3/115x40

Conditioning
6+71

0 Comment

View Result

April 21 2026

Andrea

Back squat 135 5x3/110x30

Conditioning 5+16

0 Comment

View Result