The Stead
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Week 4 · Day 3 · Block 1

Strength B · Pull + Hinge

≈ 40 MIN

Deload week. Lower volume and load; full range of motion the priority.

Path A · On-ramp

  1. Warmup: 8 min easy cardio, then hip hinge drills and ramp-up sets
  2. Strict pullup2 × 5
  3. Barbell deadlift(light)2 × 5
  4. KB swing, two-hand2 × 12
  5. Farmer's carry2 × 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 pullup2 × 4
  3. Barbell deadlift(light)2 × 4
  4. KB swing, two-hand, heavy2 × 12
  5. Farmer's carry2 × 40 m
  6. Cooldown: 3 min easy walk