The Stead
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Week 12 · Day 1 · Block 3

Strength A · Push + Squat

≈ 40 MIN

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

Path A · On-ramp

  1. Warmup: 5 min easy movement, joint circles, double-clean practice
  2. Double KB front squat2 × 10
  3. Double KB strict press2 × 6
  4. Ring pushup2 × 10
  5. Plank2 × 30s
  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 squat3 × 10
  3. Double KB push press3 × 8
  4. Ring dip3 × 6
  5. Ring fallout3 × 8
  6. Cooldown: 3 min walking, slow breath