WEEK four DAY THREE

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 specific movement. Then you will complete 5 total rounds total of the Hammer Training section, with 60 seconds rest in between each round of the other four movements.

3. Cool yourself down and stretch - focusing on your forearms 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

THE WORKOUT 

PART 1 MOVEMENT PRACTICE

10-15 minutes - Switch Swings

SPEND 10-15 MINUTES PRACTICING THE Switch SWING. (SEE VIDEO FOR NOTES)

PART 2 HAMMER TRAINING

(THIS IS ONE ROUND: REMEMBER, YOU DO 5 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 60 seconds, then repeat Part 2 (5 rounds)

NOTE:14 IS THE REP COUNT TOTAL SO PRESSES WILL SEE 7 REPS PER SIDE


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REMEMBER THE 5 ESSENTIAL MOVEMENTS

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