DAY 13

Hold the Standard

Begin the endurance phase by increasing your training volume while keeping every rep controlled and consistent.

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

Today’s Plan

Warm-Up
2 minutes

Working Sets
Regular Close — 15 reps × 4 sets
Each hand
Resistance: 60% of your 3RM

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.
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