Strength hold

Last week over three hours on the bike. Keep gym volume down.

1. Raise the temperature

   1 × 5 min · 4 RIR

   Easy bike, jump rope, or two rounds of KB swings + world’s greatest stretch. Hips warm before anything heavy.

   Kettlebell: Two-hand swing, light bell, 2 × 10

2. Squat pattern

   3 × 5 · 2 RIR

   Solid, not a PR hunt.

   Kettlebell: Goblet or double front-rack squat, same sets · Rest 150s

3. Hip hinge

   3 × 5 · 2 RIR

   Same.

   Kettlebell: Single or double KB RDL. Soft knees, bar-speed hips. · Rest 150s

4. Split squat / lunge

   2 × 6 / leg · 2 RIR

   Then core and out.

   Kettlebell: Reverse lunge, bells in farmer carry. Own the front heel. · Rest 90s

5. Hollow hold

   3 × 25 s · 2 RIR

   Brace like a hard start.

   Kettlebell: Pallof press or suitcase hold if you only have bells. · Rest 45s