DAY 3

Build Hold Control

Build better hold control by extending each static hold to 12 seconds 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 × 12-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 steady and controlled. Reduce the resistance if you cannot maintain the full 12-second hold with good control.
Done for today.
Complete today’s work with control, then continue when you’re ready.