DAY 15

Hold the Standard

Complete the endurance phase with controlled volume and consistent reps before moving into negative training.

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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