Hero image placeholder — training space, calm light
Week 6: Controlled Strength, No Ego
This week is about restraint. Load stays moderate, tempo stays honest, and rest actually means rest. If you rush this, the program will notice.
Training principle: progress comes from consistency, not dramatic single sessions that feel heroic and solve nothing.
Primary Session
| Movement | Sets | Reps | Tempo |
|---|---|---|---|
| Goblet Squat | 4 | 8 | 3–1–1 |
| Push-Up | 4 | 10 | 2–1–1 |
| Single-Arm Row | 3 | 10/side | 2–1–2 |
| Farmer Carry | 3 | 40m | Controlled |
Moderate effort. You should finish with energy to spare.
Session Notes
Keep your breathing nasal on the carries. If grip fails early, the weight is wrong. Write down what felt smooth. That’s the signal you’re after.