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Week 2 · Day 1 · Block 1

Strength A · Push + Squat

≈ 45 MIN

Leave 2-3 reps in reserve on every set. Target RPE 6-7. Stop the set if form breaks.

Path A · On-ramp

  1. Warmup: 5 min easy movement, joint circles, double-clean practice
  2. KB goblet squat3 × 12–15
  3. Double KB strict press3 × 8
  4. Ring pushup3 × 10–12
  5. Plank3 × 40s
  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 × 10–12
  3. Double KB push press3 × 8
  4. Ring dip3 × 8
  5. Ring fallout3 × 8
  6. Cooldown: 3 min walking, slow breath