title: APH-2025-171 description: “Ben Galper, Basic Grip: Week 4, Day 3” date: 2025-06-20 categories: [training-log-personal] tags: [strength, cultivation]

Overview:

• 6-Week Focus: Ben Galper Basic Grip Program
  • As written: 4 sessions x 4 weeks, extend to 6 weeks to allow for grappling.
  • Limit sessions to 60-minutes (including warm up and support) to allow recovery.
• Weekly Objective: Fitness sessions should include (A) leg focused warm up, (B) Budokon animal movements in warm ups, and (C) supplemental neck strength and hamstring stretching.

Assessment:

• Sleep Quantity (hours): 8
• Sleep Quality (1-5): 4
• Mood (1-5): 4
• Soreness (1-5): 1

Warm Up:

• 3 Rounds, NFT
  • Overhead Carry (2 x 35#) x 25m
  • Rack Carry (2 x 35#) x 25m
  • Farmer Carry (2 x 35#) x 50m
  • Box Step Up x 10 each side (BW, 24")
  • Reverse Lunge x 10 each side (BW)

Work:

• Wrist Curl (cable)
  • 2 x 15 (100#)
• Supination (cable)
  • 2 x 10 (10#)
  • Dropset 20 x 10#, 7 x red Rogue band
• Pronation (cable)
  • 2 x 15 (10#)
  • Dropset 20 x 10#, 15 x red Rogue band
• Ulnar Curl
  • 3 x 15 (9#)
• Radial Curl
  • 3 x 15 (9#)

Support:

• Wrist Flexion Stretch: 2 x 30 seconds
• Wrist Extension Stretch: 2 x 30 seconds

Review:

• Difficulty (1-10): 8
• Performance (1-10): 8