DAY 19

Peak Strength Day

Complete your peak strength session with controlled work at two different resistance levels before the recovery day.

Follow today’s plan below and keep your work clean and controlled.

Today’s Plan

Warm-Up — 2 minutes
Working Sets — 3 sets × 5 reps, each hand
Resistance — 50% of your 3RM
Heavy Sets — 3 sets × 3 reps, each hand
Resistance — 80% of your 3RM
Cool Down — 2 minutes

Rest Rule: Rest 60 seconds between working sets.
Safety Note: Keep every rep controlled and complete the full range. Reduce the resistance if your form breaks down or you cannot complete the prescribed reps cleanly.
Done for today.
Complete today’s work with control, then continue when you’re ready.