DAY 5

Adapt to the Load

Build confidence at 50% of your 5-Second Max and prepare for the strength phase that begins on Day 6.

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

Today’s Plan

Warm-Up — 2 minutes

Working Sets — 6 sets × 11-second static holds, each hand

Resistance — 50% of your 5-Second Max

Cool Down — 2 minutes

Rest Rule: Rest 40 seconds between working sets.
Safety Note: Keep every hold controlled. Reduce the resistance if you cannot maintain the full 11-second hold or if muscle, joint, or tendon pain develops.
Done for today.
Complete today’s work with control, then continue when you’re ready.