The Stead
← The Strength Hall

Week 9 · Day 1 · Block 3

Strength A · Push + Squat

≈ 50 MIN

Heavy and low now. Leave 2-3 reps in reserve. Target RPE 7-8.

Path A · On-ramp

  1. Warmup: 5 min easy row, mobility, empty-bar work
  2. Barbell back squat4 × 5
  3. Barbell strict press4 × 5
  4. Bench press4 × 5
  5. Ab wheel4 × 10
  6. Cooldown: 3 min easy bike

Path B · Build

  1. Warmup: 5 min easy row, mobility, empty-bar work
  2. Barbell back squat5 × 3
  3. Barbell push press4 × 3
  4. Weighted dip4 × 5–6
  5. Ab wheel4 × 12
  6. Cooldown: 3 min easy bike