MoPro
TrainersEye · Arm, Biceps & Triceps Health
Arm & Elbow AC
Trainer's Eye
Phase 5 · Load and return · Session AC

Full load.
Full speed.
Still no pain.

The hardest session: maximum reps, heavy carries and fast grip work, all on top of the strength built.

  • ACsession
  • P5Return
  • 12:00on the clock
  • — donecompleted

Loading rate matters

How fast the load arrives matters as much as how big it is. That is why fast work comes last.

Carries build the arm

Walking with load trains the grip, forearm, arm and blade at once, and it is the most transferable thing on this list.

Pain is not damage

Pain is an alarm, not a measure of harm. It can stay switched on long after tissue has healed.

Three couplets · two rounds · twelve minutes · an arm that works

A

Max

Max push-ups + max rows
A1

Maximum push-ups

60 s · slow reps

As many clean push-ups as you can in the minute — chest to fist height.

Easier on the knees  ·  Harder feet elevated

R1R2—
A2

Maximum rows

20 reps · ×2

Twenty clean single-arm rows each side with your working load, no trunk twist.

Easier lighter  ·  Harder heavier

R1R2
B

Heavy

Heavy carry walk + curl endurance heavy
B1

Heavy carry walk

60 s · steps to beat

Heaviest bags you can hold; walk until the grip starts to open, then set them down.

Easier lighter  ·  Harder heavier

R1R2—
B2

Heavy curl endurance

15 reps · ×2

Fifteen clean curls with a heavy load; stop at the last full-range rep.

Easier lighter  ·  Harder heavier

R1R2
C

Fast

Fast grip repeats + eccentric overload extension
C1

Fast grip repeats

60 s · slow reps

Squeeze and release as fast as you can while keeping each squeeze firm.

Easier slower  ·  Harder firmer object

R1R2—
C2

Eccentric overload extension

8 reps · ×2

Press up with two hands, lower with one over six seconds; alternate arms.

Easier lighter  ·  Harder slower still

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Speed and impact last: the arm must catch load, not only lift it.
  2. Rehearse the task you are returning to — the swing, the tool, the lift — slowly first, then fast.
  3. Any sharp catch at the elbow during a fast rep: stop that session and drop back a phase.
  4. Keep two forearm sets and one carry a week for life. That is the maintenance dose.

Tick it off

MovementRound 1Round 2Best
A1Maximum push-upsslow reps in 60 s —
A2Maximum rows20 reps
B1Heavy carry walksteps in 60 s —
B2Heavy curl endurance15 reps
C1Fast grip repeatsslow reps in 60 s —
C2Eccentric overload extension8 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-AC