Barbell Pull + Air Bike
Heavy hinge day to drive posterior-chain strength, then a short couplet to groove tension and blood flow with no clock. Placed here to stack neural work before the weekend while keeping fatigue low.
- min
- 55
- blocks
- 4
Strength should feel heavy and crisp with full resets and no grinders. Conditioning is controlled quality: precise hamstring tension and steady aerobic pacing on the bike or runs. Breathe through the nose when possible, stay below threshold, and finish neurally sharp, not trashed.
warmup
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Ski Erg | 4 min | 5 min | 6 min |
| Kettlebell Deadlift | 10 reps | 12 reps | 15 reps |
| Glute Bridge | 12 reps | 15 reps | 20 reps |
| Bird Dog | 10 reps | 12 reps | 16 reps |
Open with smooth ski to warm lats and posterior chain; long strokes and belly breathing. Use the hinge drills to find midfoot pressure and hamstring tension before touching the bar.
strength
5 sets, 2 min 30 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Deadlift | 3 reps @ 3 reps @ ~70–80% 1RM (RPE 7–8). | 3 reps @ 3 reps @ ~80–85% 1RM (RPE 8–9). | 3 reps @ 3 reps @ ~85–90% 1RM (RPE 9). |
Build to heavy work without rushing. Reset each rep, brace hard, and stop one set shy of form breakdown; rest long enough to keep bar speed honest.
conditioning
3 sets, 90 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Hamstring Curl | 10 reps | 12 reps | 15 reps |
| Air Bike | 6 cal | 10 cal | 14 cal |
Make the curl strict with smooth eccentrics and avoid cramping; quality over burn. Ride at a sustainable cadence that lets you breathe nose-only or close to it.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 5 min | 7 min | 10 min |
| Hamstring Stretch | 60 s | 90 s | 2 min |
| Foam Roll | 2 min | 2 min 30 s | 3 min |
Downshift with an easy walk until your breath is quiet. Hold long hamstring positions 60–90 seconds and use light rolling to ease erectors and glutes.
2026-09-12