The Stead
← The Strength Hall

Week 1 · Day 3 · Block 1

Strength B · Pull + Hinge

≈ 50 MIN

Clean for speed and a fast catch, not for grind. Full range; controlled tempo. Target RPE 6.

Path A · On-ramp

  1. Warmup: 5 min easy row, scapular pulls, empty-bar cleans
  2. Weighted pull-up3 × 5
  3. Power clean(light, technical)4 × 3
  4. Romanian deadlift3 × 8
  5. GHD back extension3 × 10
  6. Cooldown: 3 min easy bike

Path B · Build

  1. Warmup: 5 min easy row, scapular pulls, empty-bar cleans
  2. Weighted pull-up3 × 5
  3. Power clean4 × 3
  4. Romanian deadlift3 × 8
  5. GHD back extension3 × 12
  6. Cooldown: 3 min easy bike