The Stead
← The Standard Home

Week 3 · Day 1 · Block 1

Strength A · Push + Squat

≈ 40 MIN

Leave 2-3 reps in reserve on every set. Target RPE 7-8. Stop the set if form breaks.

Path A · On-ramp

  1. Warmup: 5 min easy movement, joint circles, KB halos
  2. KB goblet squat4 × 10–12
  3. KB strict press, single arm4 × 6–8 / side
  4. Pushup4 × 10–12
  5. Plank4 × 35s
  6. Cooldown: 3 min walking, slow breath

Path B · Build

  1. Warmup: 5 min easy movement, joint circles, KB halos
  2. KB goblet squat4 × 12–15
  3. KB push press, single arm4 × 8 / side
  4. Vested pushup4 × 10–12
  5. Plank4 × 1 min
  6. Cooldown: 3 min walking, slow breath