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Week 5 · Day 1 · Block 2

Strength A · Push + Squat

≈ 45 MIN

The double front squat takes over for Path A now. Leave 2-3 reps in reserve. Target RPE 7.

Path A · On-ramp

  1. Warmup: 5 min easy movement, joint circles, double-clean practice
  2. Double KB front squat3 × 8–10
  3. Double KB strict press3 × 8
  4. Ring pushup3 × 12–15
  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 squat4 × 10
  3. Double KB push press4 × 8
  4. Ring dip, 2s pause at bottom4 × 8
  5. Ring fallout4 × 8
  6. Cooldown: 3 min walking, slow breath