The Stead
← The Strength Hall

Week 3 · Day 3 · Block 1

Strength B · Pull + Hinge

≈ 50 MIN

Peak week of the block. Full range; controlled tempo. Target RPE 7-8.

Path A · On-ramp

  1. Warmup: 5 min easy row, scapular pulls, empty-bar cleans
  2. Weighted pull-up4 × 5
  3. Power clean5 × 2
  4. Romanian deadlift4 × 8
  5. GHD back extension4 × 12
  6. Cooldown: 3 min easy bike

Path B · Build

  1. Warmup: 5 min easy row, scapular pulls, empty-bar cleans
  2. Weighted pull-up4 × 5–6
  3. Power clean5 × 2
  4. Romanian deadlift4 × 8
  5. GHD back extension4 × 15
  6. Cooldown: 3 min easy bike