WEEK eleven DAY one
AS A REMINDER, HERE IS A MOVEMENT TUTORIAL. THIS VIDEO WILL WALK YOU THROUGH THE ENTIRE WORKOUT STEP BY STEP.
WHAT TO DO TODAY:
- Warm yourself up! You can use my program or a favorite of your own.
- Today you will start by spending 10-15 minutes practicing a movement flow. Then you will complete a triplet (4 total rounds) of the Hammer Training section, with 2 minutes 30 seconds of rest in between each round. Last, you will do a tabata workout.
- 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 firstname.lastname@example.org.
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.
PART 1 MOVEMENT PRACTICE
10-15 minutes - practice swinging into a Front Support Squat and then alternating a press and returning to a swing
(see video for notes)
PART 2 TRIPLET TRAINING
(THIS IS ONE ROUND: REMEMBER, YOU DO 4 ROUNDS TOTAL)
8 Presses(4 per side)
REST 2 minutes 30 seconds, then repeat for a total of 4 rounds
PART 3 TABATA TRAINING
(THIS IS ONE ROUND: REMEMBER, YOU DO 6 ROUNDS TOTAL)
20 SECONDS Pull-overs into front support Squats and back to pull overs
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