Day 10 – Keep Control Through the Work

Today, add more control work and keep the whole process stable across repeated rounds.

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

Today’s Plan

  • 30–45 sec Wrist Prep — Bare Hands — enter control state;
  • Standing Wrist Roller — Forearm Trainer — 3 rounds × 4 sets;
  • Slow-Controlled Wrist Roll — Forearm Trainer — 2 rounds × 2 sets;
  • Controlled Lowering Roll — Forearm Trainer — 1 round × 2 sets
Rest Rule: 30 sec between sets
Stop if you feel sharp pain or numbness.
Done for today.
Next: Day 11 — Recover and Reset
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