The Stead
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Week 2 · Day 3 · Block 1

Strength B · Pull + Hinge

≈ 45 MIN

Full range; controlled tempo. Target RPE 6-7. The sandbag clean rewards a flat back, not a heave.

Path A · On-ramp

  1. Warmup: 5 min easy movement, scapular hangs
  2. Strict pullup, or band-assisted3 × 5–6
  3. KB swing, two-hand3 × 15
  4. KB single-leg Romanian deadlift3 × 8 / side
  5. Bird dog3 × 8 / side
  6. Cooldown: 3 min walking

Path B · Build

  1. Warmup: 5 min easy movement, scapular hangs
  2. Weighted pullup (vest)3 × 5–6
  3. KB swing, single-arm3 × 12 / side
  4. Sandbag clean3 × 8
  5. Side plank3 × 35s / side
  6. Cooldown: 3 min walking