The Stead
← The Strength Hall

Week 12 · Day 3 · Block 3

Strength B · Pull + Hinge

≈ 45 MIN

Final deload. Easy volume to feel the patterns one more time before testing.

Path A · On-ramp

  1. Warmup: 5 min easy row, scapular pulls, empty-bar cleans
  2. Weighted pull-up2 × 4
  3. Power clean(light)3 × 2
  4. Barbell deadlift2 × 4
  5. Barbell row2 × 8
  6. GHD sit-up2 × 10
  7. Cooldown: 3 min easy bike

Path B · Build

  1. Warmup: 5 min easy row, scapular pulls, empty-bar cleans
  2. Weighted pull-up3 × 4
  3. Power clean3 × 2
  4. Barbell deadlift3 × 3
  5. Pendlay row3 × 6
  6. GHD sit-up2 × 12
  7. Cooldown: 3 min easy bike