Day 17 brings back the fists and sends them overhead. Sequence one: arms extended out to the sides, 30 seconds of clench and unclench, a 60-second hold with the arms out, 30 seconds of clench and unclench. Sequence two: arms raised straight overhead, 30 seconds of clench and unclench, then a 60-second hold with the arms extended out in front, then 30 seconds of clench and unclench with the arms overhead again. Two sequences, done once each.
The first sequence is straight from Day 8. The second is not: the working blocks go overhead - the arms locked straight up, biceps beside the ears - but the hold between them comes down to the front, so the arms travel from overhead to horizontal and back up without ever reaching the sides. Three positions in one sequence, and the transition between them is part of the work: moving loaded arms from vertical to horizontal is a controlled lowering, and moving them back up is a press with nothing in the hands. The clench does what it did on Day 8, adding a pulse of forearm and biceps tension to arms that only want to rest.
Overhead means fully overhead: arms straight, ribs down, no arching the lower back to fake the height. In the front hold, arms level with the floor, palms down. Clench hard enough that the forearm tightens, open fully, and keep the rhythm steady rather than fast. In the side sequence, the arms stay level; the moment they sink, raise them before the next clench.
Overhead, out front, overhead - the arms take three positions today and none of them is down.
Make it Harder: Take the front hold up to overhead as well, so the entire second sequence is done above the head.
Make it Easier: Bend the elbows slightly in the overhead blocks and bring the front hold down to 30 seconds.
