The Stead
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Week 12 · Day 1 · Block 3

Strength A · Push + Squat

≈ 40 MIN

Final deload + assessment. Two sets, RPE 5. See assessment page after week 12.

Path A · On-ramp

  1. Warmup: 5 min easy movement, joint circles, KB halos
  2. KB front-rack squat, single arm2 × 10 / side
  3. KB strict press, single arm2 × 6 / side
  4. Vested pushup2 × 10
  5. Plank2 × 30s
  6. Cooldown: 3 min walking, slow breath

Path B · Build

  1. Warmup: 5 min easy movement, joint circles, KB halos
  2. KB front-rack squat, single arm3 × 10 / side
  3. KB push press, single arm3 × 8 / side
  4. Vested pushup3 × 12
  5. Plank3 × 45s
  6. Cooldown: 3 min walking, slow breath