The Stead
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Week 9 · Day 3 · Block 3

Strength B · Pull + Hinge

≈ 50 MIN

Weighted pullups and heavy deadlifts anchor the block. Full range; controlled tempo. Target RPE 8.

Path A · On-ramp

  1. Warmup: 8 min easy cardio, then hip hinge drills and ramp-up sets
  2. Weighted pullup (+15 lb)+15 lb4 × 5
  3. Barbell deadlift3 × 4
  4. Barbell row4 × 8
  5. Romanian deadlift3 × 8
  6. Suitcase carry3 × 20 m / side
  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 × 4
  3. Barbell deadlift4 × 3
  4. Barbell row4 × 6
  5. Romanian deadlift4 × 6
  6. Suitcase carry4 × 25 m / side
  7. Cooldown: 3 min easy walk