May 22, 2025
APH-2025-143
Ben Galper Basic Grip, Week 1, Day 2
Austin Haedicke
134 Words | Read Time: 36 Seconds
2025-05-21 17:00 -0700
Overview:
- 8-Week Focus: Ben Galper Basic Grip Program
- 4 session x 4 week program will take longer to allow for rest and grappling training.
- Weekly Objective: Adjust difficulty and develop follow-up training plan.
Assessment:
- Sleep Quantity (hours): 9
- Sleep Quality (1-5): 3
- Mood (1-5): 4
- Soreness (1-5): 2
Training:
Warm Up:
- Teach Grappling Class
- Matt Hours: 0.5
- 3 x 30 seconds each:
- Rebounding
- Deep Squat
- Speed Skaters
- Dead Hang
- Split Squat
- Wall Angel
Work:
- Neutral Grip Plate Curl, 2 x 10 each side (2 x 5#)
- Supinated Plate Curl, 2 x 10 (2-hand, 25#)
- Supinated Plate Curl, 2 x 15 (2-hand, 20#)
- Cable Finger + Wrist Curl, 5 x 10 each side (30#)
- Cable Finger + Wrist Curl, 1 x failure each side (35 reps x 10#)
Review:
- Difficulty (1-10): 8
- Performance (1-10): 6