Day 5 – Complete the First Full Work

Today, complete your first full training work and connect the main movement with support work.

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

Today’s Plan

  • 30–45 sec Wrist Prep — Bare Hands — enter full-work state;
  • Standing Wrist Roller — Forearm Trainer — 2 rounds × 4 sets;
  • Controlled Lowering Roll — Forearm Trainer — 1 round × 2 sets;
  • Seated Wrist Extension — Forearm Trainer — 10 reps × 2 sets

Rest Rule: 30 sec between sets
Stop if you feel sharp pain or numbness.
Done for today.
Next: Day 8 — Extend the Rolling Work
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