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Week 7 · Day 3 · Block 2

Strength B · Pull + Hinge

≈ 45 MIN

Peak week of the block. Full range; controlled tempo. Target RPE 8.

Path A · On-ramp

  1. Warmup: 5 min easy movement, scapular hangs
  2. Strict pullup4 × 6
  3. KB swing, two-hand4 × 20
  4. KB single-leg Romanian deadlift4 × 8–10 / side
  5. Ring row4 × 12
  6. Side plank4 × 40s / side
  7. Cooldown: 3 min walking

Path B · Build

  1. Warmup: 5 min easy movement, scapular hangs
  2. Weighted pullup (vest)4 × 6–8
  3. KB swing, single-arm4 × 15 / side
  4. Sandbag over-shoulder4 sets
  5. Ring row, feet elevated4 × 10–12
  6. Hanging leg raise4 × 10–12
  7. Cooldown: 3 min walking