DAY 6

Find Your 3-Rep Max

Find your 3-Rep Max and use it as your new training benchmark for the strength phase.

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

TODAY'S CHECK

Find Your 3-Rep Max

1. Start with a resistance you can complete comfortably for 3 reps.
2. Complete 3 full, controlled reps with each hand.
3. Increase the resistance gradually, about 10 lb at a time.
4. Continue until you reach the highest resistance you can complete for 3 clean reps.
5. If you cannot complete all 3 reps, reduce the resistance slightly.
6. Record the highest resistance you can complete for 3 controlled reps. This is your 3RM.

Your 3-Rep Max

Use this number as your new training benchmark. Day 7 begins at 70% of your 3RM.

Today’s Plan

Warm-Up — 2 minutes

3RM Test

Working Sets — 5 sets × 5 reps, each hand

Resistance — 70% of your 3RM

Cool Down — 2 minutes

Rest Rule: Rest 60 seconds between working sets.
Safety Note: Use a resistance you can control through the full range. Stop the test if you cannot complete 3 clean reps or if muscle, joint, or tendon pain develops.
Done for today.
Complete today’s work with control, then continue when you’re ready.