The Stead
← The Strength Hall

Week 9 · Day 3 · Block 3

Strength B · Pull + Hinge

≈ 50 MIN

Heavy threes on the pull. 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. Barbell deadlift4 × 5
  5. Barbell row4 × 8
  6. Sled push4 × 20 m
  7. Cooldown: 3 min easy bike

Path B · Build

  1. Warmup: 5 min easy row, scapular pulls, empty-bar cleans
  2. Weighted pull-up4 × 6
  3. Power clean6 × 2
  4. Barbell deadlift4 × 3
  5. Pendlay row4 × 6
  6. Sled push5 × 20 m
  7. Cooldown: 3 min easy bike