Clench, then hold, twice. A minute of clench and unclench with the arms out to the sides is followed by a minute of holding them there; then a minute of clench and unclench with the arms straight in front, followed by a minute of holding that. One pass, 30 seconds off between pieces, 4 minutes of work. The overhead position is not on this card.
Day 6 and Day 9 are folded into one card here, and the order inside each pair is the point: the minute of clenching comes first and the still minute second, so the hold is done on a shoulder and forearm that have already worked for a minute in exactly that position. It is the same 60-second hold as Day 9 with the freshness removed. Standing, the difference shows in the feet before it shows in the arms - as the shoulder fatigues the body starts to lean away from the load to help, and holding the weight in the middle of the feet is how you stop it. Sides first, since that is the harder of the two positions to hold; front second.
Clench fully, open fully, at a steady beat, for the whole minute. When the hold begins, nothing changes except the hands: same height, same straight arms, same palms-down. Shoulders down, ribs down, feet planted. The arms will sink in the second half of each hold; lift them and carry on counting.
Pulse, then stillness, in two positions - the hold day where the minute of work before the hold is the real weight.
Make it Harder: March on the spot through both still holds - one knee up, then the other - without the arms moving a centimetre.
Make it Easier: Shorten both still holds to 45 seconds; the clenching stays at the full minute.
