WEEK ten DAY two

AS A REMINDER, HERE IS A MOVEMENT TUTORIAL. THIS VIDEO WILL WALK YOU THROUGH THE ENTIRE WORKOUT STEP BY STEP.

WHAT TO DO TODAY:

  1. Warm yourself up! You can use my program or a favorite of your own.
  2. Today you will start by spending 10-15 minutes practicing a movement flow. Then you will complete a triplet (3 total rounds) of the Hammer Training section, with 2 minutes of rest in between each round. Last, you will do a 2 minute (4 round) tabata workout.
  3. Cool yourself down and stretch focusing on your forearms, hamstrings and grip.

A note on quality over quantity: The rep schemes listed are always a goal, not a rule. When in doubt it is better to do 1 quality rep over 10 sloppy ones. If it becomes obvious that the rep schemes are just too much, please email shawn@bamfhammer.com.
Adjustments can always be made. 
THAT SAID! At this point in the 12 week program you should be consciously striving to get to these rep numbers at this point. It should be a goal.

the workout

PART 1 MOVEMENT PRACTICE

10-15 minutes - practice moving from a pull-over into alternating presses (at your skill level) Remember to think about which hand is in what position to be ready to press.

(see video for notes)

PART 2 TRIPLET TRAINING

(THIS IS ONE ROUND: REMEMBER, YOU DO 3 ROUNDS TOTAL)

20 alternating swings

16 Front Support Squats

12 slams from a swing

REST 2 minutes, then repeat for a total of 3 rounds

PART 3 TABATA TRAINING

(THIS IS ONE ROUND: REMEMBER, YOU DO 4 ROUNDS TOTAL)

20 SECONDS alternating presses (do 20 seconds on one side, then switch to the other side during the next 20 seconds)

10 SECONDS Rest

NOTE, DO AS MANY REPS AS POSSIBLE IN the 20 second  TIME FRAME. THE GOAL IS TO WORK AS HARD AS POSSIBLE FOR THIS SHORT BURST OF TIME

 


REMEMBER THE 5 ESSENTIAL MOVEMENTS

CLICK ON ANY OF THE GIFS (PHOTOS) BELOW TO SEE FULL VIDEO TUTORIALS