DAY 2

Extend the Hold

Build grip endurance by extending each controlled hold while keeping the same starting resistance.

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

Today’s Plan

Warm-Up — 2 minutes

Working Sets — 6 sets × 11-second static holds, each hand Resistance — 40% of your 5-Second Max

Cool Down — 2 minutes

Rest Rule: Rest 40 seconds between working sets.
Safety Note: Keep each hold controlled and maintain a stable wrist position. Reduce the resistance if you cannot complete the full 11-second hold with control.
Done for today.
Complete today’s work with control, then continue when you’re ready.