The Stead
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Week 6 · Day 3 · Block 2

Strength B · Pull + Hinge

≈ 50 MIN

Full range; controlled tempo. Target RPE 7-8. Keep the RDL lighter than the deadlift; its job is quality.

Path A · On-ramp

  1. Warmup: 8 min easy cardio, then hip hinge drills and ramp-up sets
  2. Weighted pullup (+10 lb)+10 lb4 × 5
  3. Barbell deadlift3 × 5
  4. Barbell row4 × 8
  5. Romanian deadlift3 × 8
  6. Farmer's carry3 × 40 m
  7. Cooldown: 3 min easy walk

Path B · Build

  1. Warmup: 8 min easy cardio, then hip hinge drills and ramp-up sets
  2. Weighted pullup4 × 5
  3. Barbell deadlift4 × 4
  4. Barbell row4 × 8
  5. Romanian deadlift4 × 8
  6. Farmer's carry4 × 50 m
  7. Cooldown: 3 min easy walk