The Stead
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Week 1 · Day 3 · Block 1

Strength B · Pull + Hinge

≈ 40 MIN

The doorway bar closes the pulling gap Tier 0 could only approximate. Full range; controlled tempo. Target RPE 6.

Path A · On-ramp

  1. Warmup: 5 min easy movement, scapular hangs
  2. Pullup negative, 3-5s lower, or band-assisted pullup3 × 4–6
  3. KB swing, two-hand3 × 10–12
  4. KB Romanian deadlift, two-hand3 × 8–10
  5. Bird dog3 × 6 / side
  6. Cooldown: 3 min walking

Path B · Build

  1. Warmup: 5 min easy movement, scapular hangs
  2. Strict pullup3 × 4–6
  3. KB swing, two-hand3 × 12–15
  4. KB single-leg Romanian deadlift3 × 8 / side
  5. Side plank3 × 30s / side
  6. Cooldown: 3 min walking