The Stead
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Week 11 · Day 1 · Block 3

Strength A · Push + Squat

≈ 45 MIN

Peak week of the program. Leave 2-3 reps in reserve. Target RPE 8-9.

Path A · On-ramp

  1. Warmup: 5 min easy movement, joint circles, double-clean practice
  2. Double KB front squat4 × 12
  3. Double KB strict press4 × 10
  4. Vested ring pushup, or ring dip4 × 10–12
  5. Ring fallout4 × 8–10
  6. Cooldown: 3 min walking, slow breath

Path B · Build

  1. Warmup: 5 min easy movement, joint circles, double-clean practice
  2. Double KB front squat4 × 12–15
  3. Double KB push press4 × 12
  4. Weighted ring dip4 × 6–8
  5. Ring fallout4 × 12
  6. Cooldown: 3 min walking, slow breath