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Week 5 · Day 1 · Block 2

Strength A · Push + Squat

≈ 40 MIN

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

Path A · On-ramp

  1. Warmup: 5 min easy movement, joint circles, KB halos
  2. KB front-rack squat, single arm3 × 8–10 / side
  3. KB strict press, single arm3 × 8 / side
  4. Pushup3 × 12–15
  5. Plank3 × 35s
  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 arm4 × 8–10 / side
  3. KB push press, single arm4 × 8 / side
  4. Vested pushup4 × 10–12
  5. Plank4 × 1 min
  6. Cooldown: 3 min walking, slow breath