The Stead
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Week 1 · Day 3 · Block 1

Strength B · Pull + Hinge

≈ 50 MIN

Set a flat back before the bar leaves the floor. Full range; controlled tempo. Target RPE 6.

Path A · On-ramp

  1. Warmup: 8 min easy cardio, then hip hinge drills and ramp-up sets
  2. Strict pullup3 × 6
  3. Barbell deadlift3 × 6
  4. KB swing, two-hand3 × 15
  5. Farmer's carry3 × 30 m
  6. Cooldown: 3 min easy walk

Path B · Build

  1. Warmup: 8 min easy cardio, then hip hinge drills and ramp-up sets
  2. Weighted pullup3 × 5
  3. Barbell deadlift3 × 5
  4. KB swing, two-hand, heavy3 × 12
  5. Farmer's carry3 × 40 m
  6. Cooldown: 3 min easy walk