The Stead
← The Strength Hall

Week 4 · Day 3 · Block 1

Strength B · Pull + Hinge

≈ 45 MIN

Deload week. Lower volume; full range of motion the priority.

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. Romanian deadlift2 × 8
  5. GHD back extension2 × 10
  6. Cooldown: 3 min easy bike

Path B · Build

  1. Warmup: 5 min easy row, scapular pulls, empty-bar cleans
  2. Weighted pull-up2 × 4
  3. Power clean3 × 2
  4. Romanian deadlift2 × 6
  5. GHD back extension2 × 12
  6. Cooldown: 3 min easy bike