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:

  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 (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.
  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 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)

10 Pull-overs

12 slams

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

 


REMEMBER THE 5 ESSENTIAL MOVEMENTS

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