WEEK Twelve 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 a maximum of 15 minutes practicing a single movement. Then you will complete a movement flow workout. Remember that flows are movements that are supposed to be connected together. Do not stop between the movements, instead try and get them to flow into one another. There are 5 rounds, and you rest 60 seconds 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

Press Pyramid - 15 minutes or time to complete

Press 2x per hand then 4, 6, 8, 10, 8, 6, 4, and finish with two. If completion is impossible, note how far you got in the time and use this structure later to denote improvement.

(see video for notes)

PART 2 FLOW TRAINING

(THIS IS ONE ROUND: REMEMBER, YOU DO 5 ROUNDS TOTAL)

WITH YOUR RIGHT HAND IN A POSITION OF DOMINANCE

swing> front support squat> pullover> press (with your right hand)> slam

then switch so your LEFT HAND IS IN A POSITION OF DOMINANCE

swing> front support squat> pullover> press (with your left hand)> slam

REST 1 minute, then repeat for a total of 5 rounds

PART 3 TABATA TRAINING

(THIS IS ONE ROUND: REMEMBER, YOU DO 8 ROUNDS TOTAL)

20 SECONDS  Squats

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