WEEK FOUR 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 specific movement. Then you will complete 4 total rounds total of the Hammer Training section, with 90 seconds rest in between each round of the other four movements.
- 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
PART 1 MOVEMENT PRACTICE
10-15 minutes - the Single Handed Swing
Spend 10-15 minutes practicing the single handed swing. (see video for notes)
PART 2 HAMMER TRAINING
(THIS IS ONE ROUND: REMEMBER, YOU DO 4 ROUNDS TOTAL)
14 reps of front support Squats
14 reps of front to back Pullovers with a push press to return
14 reps of 2/2 Push Presses each side
14 reps of multiple SLAMS with a swing between
REST 90 seconds, then repeat Part 2 (4 rounds)