DAY 12

Hold the Standard

Check how well you can maintain strength under fatigue before moving into the endurance phase.

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

Today’s Plan

Warm-Up
2 minutes

Working Sets
Regular Close — 5 reps × 5 sets
Each hand
Resistance: 80% of your 3RM

Final Check
AMRAP — 1 set
Each hand

Cool Down
2 minutes

Rest: 60s between working sets.
Safety: If you feel muscle, joint, or tendon pain, stop, take a rest day, or reduce the resistance before continuing.
Done for today.
Complete today’s work with control, then continue when you’re ready.
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