DAY 5

Adapt to the Load

Build confidence at 50% of your 5-Second Max and prepare for the strength phase that begins on Day 6.

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

Today’s Plan

Warm-Up
2 minutes

Working Sets
Static Hold — 11s × 6 sets
Each hand
Resistance: 50% of your 5-Second Max

Cool Down
2 minutes

Rest: 40s 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.
✓