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
Static Hold — 11s × 6 sets
Each hand
Resistance: 40% of your 5-Second Max

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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