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Winter Arc Day 3 of 100: Clean + Box Jump / Zone 2 Bike

October 30, 2026

Day 3 / 100Next test day: day 25 · in 22 days

Wednesday · Block 1 · Base

CLEAN + BOX JUMP
ZONE 2 BIKE

Build the foundation. Smooth reps, honest effort.

Base week: moderate load and volume (RPE 6-7)

Morning session

Sprint Mechanics Drills (A-skip/B-skip/high knees)	4 × 20m each · 15 min
Barbell Positioning Drill (squat/deadlift setup)	5 × 3 @ empty bar · 15 min
Clean60%×3, 70%×3, 75% ×2×4 of 1RM · Ramp to top set	4 × 2
Box JumpReset each rep, step down (light intro)	5 × 5

Evening session

Warm-Up - Easy Jog/Spin	10 min
Bike - Zone 2 Steady EffortZone 2, conversational pace	60 min
Strides / Relaxed Pickups	4 × 20m
Cool-Down & Stretch	10 min
Core / Mobility Finisher (plank, dead bug, hip flow)	3 × 30-45s · 10 min

Download the 100-day workout log · Lift loads are a % of your 1RM. Open your log for your exact weights.

Tomorrow · Day 4 · ThursdayLeg Press + Romanian Deadlift / Tempo Row

Fuel the arc

FUSE Preworkout Sour Watermelon · 25 servingsShop

SALT+Electrolytes Fruit Punch · 30 servingsShop

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Free 100-day program, Nov 2 – Feb 9. Each day lands at 5 AM. Jump in anytime.

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Consult your physician before starting any exercise program. Scale loads and volume to your own training experience, and stop if something hurts. These products and statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.